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Teams of 3:

12 min EMOM

1) 12 Cal Row

2) 12 Deadlift 90/60

3) 12 Box Jumps

5 min rest

Teams of 3:

1500m Row for Time (8 min cap)

5 min rest

7 min AMRAP

7 Deadlift 90/60

7 Burpee BJ Over (Scale = Stack plates to accommodate lower jump height or Burpee over bar… try to avoid Step Ups unless injury dictates otherwise)

For Time (30 min Cap):

50 Squat Cleans 45/30

200m Run

50 Back Rack Lunges 45/30

200m Row

50 Hang Cleans 45/30

200m Run

50 Back Squats

200m Row

50 KB Swings

200m Row

 

Flex Friday Finisher:

6 min EMOM

  1. 20 Bicep Curls (just the bar)
  2. 20 Press Ups

Another banger from LeonArtis Optimaximus Squatigitah Davis himself…

 

Strength x3 Max Strict HSPU superset with max strict DB Press 22.5/15

#2much
30min time cap
20-2 Single arm DB push press 22.5/15
2-20 SDHP 50/30
5 HSPU between sets (eg. 20 DBPP – 2 SDHP – 5HSPU etc…)