Mobilize, then:
Deadlift
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101+%
As many rounds and reps as possible in 30 minutes:
800 Meter Run
30 Push-Ups
20 Dumbbell Farmers Carry Alternating Reverse Lunge
10 Bent Over Dumbbell Rows
Thursday:
Donkey Kicks x 15 reps
rest as needed, and then …
Max Unbroken Reps of Strict Handstand Push-Ups
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Front Squat
In 20 minutes, build to a 3-RM Front Squat
15-12-9 Conditioning
15-12-9
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups
Rest 2 minutes, and then …
15-12-9
Wall Ball Shots (30/20 lbs to 10/9′ target)
Chin-Over-the-Bar Pull-Ups
Midline Accessory Work
Every minute, on the minute, for 9:00, complete:
Station 1 – 30 Seconds Leg Lift over Object
Station 2 – 30 Seconds Tuck Ups
Station 3 – 30 Seconds Prone Plank Hip Drops