"Death By's" @ Siskey Total Strength

EQUIPMENT: Mat, Heavy Dumbbells (DBs)(12-15 lbs.), Heavy Body Bar (22-36 lbs.)

WARM-UP:

4 min. AMRAP -

*5 x Jumping Jack

*4 x Air Squat

*3 x Push-Up

SET #1 (w/ body bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*6 x Body Bar Thruster

*6 x Chest Press + Double-Leg Drop (mod: no weight, hands beneath tush)

*6 x Thruster

INCREASING REP ROUNDS OF SQUAT CLEAN:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 8 x DB Squat Clean

Round 2: 9 x DB Squat Clean

Round 3: 10 x DB Squat Clean

Round 4: 11 x DB Squat Clean

Round 5: 12 x DB Squat Clean

-to modify: start @ 6 reps, working way up to 10 reps

-CHALLENGE: 10 x DB Plank Row before you rest (1st 3 rounds only)

SET #2 (w/ body bar):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Hang Power Snatch

*8 x OH Squat

*4 x Hang Power Snatch

INCREASING REP ROUNDS OF T-PUSH-UP:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 6 x DB T-Push-Up (mod: on knees AND/ OR without DBs)

Round 2: 7 x DB T-Push-Up

Round 3: 8 x DB T-Push-Up

Round 4: 9 x DB T-Push-Up

Round 5: 10 x DB T-Push-Up

-CHALLENGE: 8 x DB Front Squat before you rest (1st 3 rounds only)

SET #3 (bodyweight only):

4 x 1 min. Rounds -

-complete the following within 1 minute; whatever remains of the minute = your rest

*4 x Ninja Get-Up (hop- or step-up from knees to sumo squat; if stepping up: hands behind head)

*8 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)

*4 x Ninja Get-Up

INCREASING REP ROUNDS OF SPLIT SQUAT CLEAN:

5 Rounds of Increasing Reps -

-complete the following within 1 minute; whatever remains of the minute = your rest

Round 1: 3 ea. leg (6 total) x DB Split Squat Clean (mod: step back lunge + thrust)

Round 2: 4 ea. leg (8 total) x DB Split Squat Clean

Round 3: 5 ea. leg (10 total) x DB Split Squat Clean

Round 4: 6 ea. leg (12 total) x DB Split Squat Clean

Round 5: 7 ea. leg (14 total) x DB Split Squat Clean

-CHALLENGE: 10 x DB Push Press before you rest (1st 4 rounds only)

FINISHER:

*40 x Good Morning (w/ Body Bar or 1 DB)

-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl