“Great things never came from comfort zones.”
A. EMOM x12
Min 1-4 1 Clean @ 70%
Min 5-8 1 Clean @ 75%
Min 9-12 1 Clean @ 80%
B. AMRAP 4
20 Cal Bike
20 Deadlifts @ 225/155
AMRAP Burpee Box Jumps @ 24/20
AMRAP 4
25 Cal Bike
15 Deadlifts @ 275/185
AMRAP Burpee Box jumps overs @ 24/20
AMRAP 4
30 Cal bike
10 DL @ 315/225
AMRAP Burpee Box Jump overs
*Bonus*
1. EMOM x 14
odd: 15/12 Cal Row
even: 40 Unbroken Double Unders
2. Bench Press 7×2
Warlock Weightlifting
A. Jerk 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Push Press – 70%x5, 4×5@75%+
C. Back Squat Jump – 25%x3x3
D. 3 Rounds: 15 Back Extension, 15 Reverse Crunches, 15 Glute Bridges