Day 19

A. Strength

EMOM x 10 Minutes

3 Bench Press @ 80%

B. MetCon (Time)

21-15-9

Calorie Row
Ring Dips

rest 3 minutes

15-12-9

Calorie Row
Ring Dips

Day 18

“Hero Day”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Day 17

A. Skill

EMOM x 10 minutes,

Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight

Set up 2 bars and alternate every minute.

B. Conditioning

5 Rounds for time of,

7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU

Day 16

A. Strength

3 x 10 Front Squats, climbing

B. MetCon (Time)

5 Rounds of,

20 Calorie Row
20 Overhead Squats (95/65)

Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 14

A. Strength

EMOM 15 minutes,

1 Rep Split Jerk

B. MetCon (Time)

For time,

50 Cal Row

-into-

3 Rounds of,

25 Shoulder to Overhead (95/65)

25 Pull Ups

*20 Min Cap*

Day 13

A. MetCon (Time)

30-25-20-15-10

Calorie Row
Hang Squat Clean (95/65)