Strength & Conditioning workout for 12/14/19

Partner Workout!

18 Mins to complete:

3 Rounds:

18 Pullups

12 Deadlifts (225/155)

3 Rounds:

15 Chest 2 Bar

9 Deadlifts (275/185)

2 Rounds:

12 Bar Muscle Ups

6 Deadlifts (315/225)

*Note the last section is only 2 rounds

*No Rest between sections

Comp: 275/185, 315/225, 365/245, Gymnastics As Written

Fitness: As Written

GPP: 165/115, 195/135, 225/155, J. Pullups, J. Chest 2 Bar, Kipping Pullups

Health: 95/65, 135/95, 155/105, Ring Rows, J. Pullups, J. Chest 2 Bar

Rest 4:00

12 Min AMRAP:

Row 60/45 Cals

50 Double DB Hang Power Clean and Jerks

30 Burpee Box Jumps (24/20)

20 HSPU

Comp: 70/50, 30/24, Deficit K. HSPU

Fitness: 50/35, 24/20, K. HSPU

GPP: 35/25, 20/16, Pike Pushups on Box

Health: 25/15, Burpee to Plate, Pushups