Warmup
• Tabata Air-Bike / Row
• 10 m Lunge
• 15 Air Squats
• 10 m Lunge Backwards
• 15 Air Squats
• 20 Shoulder Passthroughs
• 10 Bar Kips
Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with no weight
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest
Conditioning
“11.6 Open Workout”
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Pull ups
• 6 Thrusters 100/65#
• 6 Pull ups
• 9 Thrusters 100/65#
• 9 Pull ups
Continue the pattern until time expires.