32 ADVANTAGE RD, HIGHETT 3190  
October 2016
 
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2-2-2-2-2-2 Dead Lift   5 x 10 Strict Ring Dips Between Sets   Then   2 Rounds – 10 Power Cleans @ 135/95lbs – 15 Toes To Bar – 10 Power Cleans @ 135/95lbs – 15 Cals Air Bike – 10 Power Cleans @ 135/95lbs – 15 Wall Balls

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4 x 7 Back Squat   5 x Max L-Sit Holds Between Sets   Then   14 Minute AMRAP – 9 Back Squats @ 155/105lbs – 7 Handstand Push Ups – 5 Burpee – Box Jumps @ 24″/20″

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

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2-2-2-2-2 Of The Complex: – 1 Power Snatch – 1 Hang Power Snatch   Accrue 20 Muscle Ups Between Sets At The Top Of Each Muscle Up Perform 3 Additional Ring Dips   Then   “Open Workout 11.1″   10 Minute AMRAP – 30 Double Unders – 15 Power Snatches

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Rest Day

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5-3-1 Front Squat   5 x 12 Burpees (Speed) Between Sets   Then   7 Rounds (15 Minute Time Cap) – 7 Overhead Squats @ 135/95lbs – 300m Row   Rest 1 Minute   – 540m Sandbag Carry @ 60/30kg

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3 x 8 Stiff Legged Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   20 Minute Partner AMRAP – 60 Dead Lifts @ 255/170lbs – 60 Box Jump Overs @ 24″/20″ – 60 Chin Ups – 60 Push Ups   **Alternate work/rest (3 x 10 per person each movement)

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5-5-3-3-1-1 Strict Press   5 x 12 Barbell Rack Rows   Then   20-16-12-8-4 – Shoulder To Overheads @ 165/115lbs – Wall Balls   To Finish   – 1000m Ski Erg

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5-5-3-3-1-1 Back Squat   5 x 15 Toes To Bar Between Sets   Then   15 Minute AMRAP – 100m Dog Sled @ 90/55lbs – 10 Power Cleans @ 225/155lbs – 30/25 Cals Air Bike – 10 Power Cleans @ 225/155lbs – 500/450m Row – 10 Power Cleans @ 225/155lbs – 150 Double Unders – 10 Power Cleans @ 225/155lbs

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest