Friday 10.14.22


10 min AMRAP

1 min cardio

10 DB Press

10 Ring Rows

10 Sit-ups


Take 15 min to establish

1RM Push Press (NOT push jerk)


1 set of max reps strict pull-ups

**If you can do 5+ pull-ups, do strict. If you cannot do 5 strict pull-ups, use a band that allows you to do 5-10 reps. Or do ring rows at a depth that allows you 5-10 reps unbroken. *Keep track of your pull-ups and/or what band you use. We will be doing a pull-up program over the next month!


15 min AMRAP (Yes, I know. Lots of AMRAPs – Deload!)

10 Alternating Toes to Bar (Fit: 20 flutter kicks)

10 Medball Cleans (Rx+ & Rx 20/14) (Fit 14/10)

10 Hang Power Snatch (Rx+ 75/55) (Rx 55/45) (Fit Alt DB Snatch)

1:00 Handstand Hold or Plank Hold



10 Prone Snow Angels

:30 Hollow Hold