JOSE CANSECO
-TEAMS OF 2-
750M Row
Partner Holds 225lb/155lb front rack
50 Burpees
Partner Holds 135/95 over head
50 Thrusters 95/65
Partner holds ring dip support hold
-Rest 5 Minutes-
100 GHD Sit-ups
400m run
100 wallballs 20/14
400m run
100 pull-ups
400m run
100 clean and jerks 95/65
400m run
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set