SeaLab Fitness

Bench 5 x 5

225, 225, 235, 245, 245

Squat 5 x 10

225, 225, 245, 245, 245

21-15-9-6 w/ 50lb DBs

Power Clean + Front Squat + Push Jerk

10min EMOM @ 185

Power Clean x 1 + Hang Clean x 2

10min EMOM @ 185

Deadlift x 3 + Hang Clean x 2

Front Squat 

4 x 10 @ 185

DB Bench @ 55

x20, x15, x10, x5

10-1 Ladder @ DBs 55

Double DB Power Clean + Double DB Push Press

10-1 Ladder

Dips + Chin Ups

Pullup x 10

Toes to Bar x 20

Deadlift @ 185 x 30

Double Under x 100

Box Jump x 30

Burpee x 20

Clean @ 185 x 10

then

21-15-9

Toes to Bar + OHS @ 95

10 Rounds – 1-3 @155lbs, 4-6 @ 165lbs, 7-10 @ 185

Power Clean x 10

Burpee to Pullup x 10

12min EMOM

started with 135 and worked my way up to 185 for the last 6 min

Power Clean + Hang Clean + Thruster + Push Jerk

20min AMRAP “CINDU”

Pullup x 5

Pushup x 10

Air Squat x 15

Double Under x 30

3 mile run – 22:56

21-15-9 135lbs

Deadlift + Hang Clean + Toes to Bar

5 Rounds

DT 155lb x 1 round

KB Swing 60lb x 20

Assault Bike x 10 cal

Toes to Bar x 10