9am ohYEAH! Let's do this!
Buy In: Barbell triceps smash, barbell forearm smash, band triceps stretch, couch stretch, olympic wall squat.
Thrusters: (I don't know what your 1 rep max is either, so pick a number slightly less than your push press max and work from there. We'll get your 1RM calibrated over time. Use the charts to guide you, once you've completed your rep-max set).
2x5@55%,2x5@65%, 1x Max reps@75%
then for time complete 21-15-9 reps of:
Power Cleans 65/95
Buy In: Knock out- (requires at least 3 people and two basketballs) Get put out and do 10 burpees
take 10 minutes to prepare/mobilize/set up and then:
In 22 minutes complete as many rounds as possible of:
20 meter handstand walk (sub 20 meter overhead carry with 70% of bodyweight)
5 bar muscle ups (sub 5 pullups and 5 bar dips)
5 squat snatches at 115 (sub learn how to ohs already)
30 Double Unders (sub learn how to jump rope already- good talk)
Don't forget to perform your max rep sets of push ups and pull ups.
Tabata Double Unders. Mobilize.
For time: Run the following route-
Leave via garage doors to Cowart.
Take Cowart to Market Street.
Take Market Street all the way across the River.
Turn right on Frasier.
Turn right onto Walnut Street and take the bridge across the river all the way to Fourth Street.
Turn right onto Fourth.
Turn left onto Market.
Take Market to Cowart.
Take Cowart to the garage door.