Friday
5/15/2026
For time
10-9-8-7-6-5-4-3-2-1
Burpees over bar
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans @ 155#/105#
B. 3-4 sets for quality
9 DB bicep curls
15 Ring rows
21 Kb overhead tricep extensions
essentials 5-15-26
A. 4 rounds for time with a partner:
Row 22/18 cals+ Bike erg 750m
25 Slam ball squat clean thrusters
Plate Push 2 shuttles+8-10 burpees
*the Row/Run and Plate push/burpee can be done at the same time
*Split Squat Clean thrusters as needed
+
B. 3 sets for quality
12-15 DB bench press
6-10 strict banded pull-ups
Rest as needed throughout
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