Cincinnati Strength & Conditioning
3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
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A. Back squat, build quickly to a moderate/tough single
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AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
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ab/low back work of choice
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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it…
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5 rounds:
1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125]
:60 rest
200m run
:60 rest
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3 rounds not for time:
6-9 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.