Cincinnati Strength & Conditioning
3 rounds not for time:
10 box jumps w/step-down, 24/20
5-10 handstand push-ups (your choice strict or kipping)
+
A. Back squat, build quickly to a moderate/tough double, 20X1
B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest
+
AMRAP in 5:00:
10 deadlifts, 185/125
10 bar-facing burpees
+
3 rounds not for time:
30m unweighted walking lunges
:30 hollow rock
Post results to comments.
A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
+
AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
+
3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
A. Clean-grip deadlift, build quickly to a moderate, fast single – absolutely nothing ugly!
+
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans
6 shoulder-to-overhead
+
Crossover Symmetry recovery
Post results to comments.