Mario D

9 Rounds 18 Cal Row, 10 Wall Balls 20lbs, 5 Thrusters 115lbs, Rest 1:00

Coaching 5am 12/9/2025

Coaching 5am 12/5/2025

Unstable Overhead BB Carry w/KBs 2x100', Rest 1:00 Between Sets

6Rds 3 Power Snatches 95lbs, 6(3) BMUs

AMRAP12 10 OH Sit-ups 25lbs 3 W.Ws 250m Row Rest 2 AMRAP12 0:20 Bx LSit 10 Assisted Pistols 200m Ski

2000m Row, 400 Double Unders, 400' Weighted Walking Lunges* Partition the Work As Desired

4 Rounds for time 400m Run, 12 Power Snatch 95lbs, 21 Burpee Over Bar

40 Strict Handstand Push Ups in 6 sets

1:00on :30offx5:10 DblKb FR Step ups 35, Max DUs, Rest 1:00; 1on :30offx5:50 DUs (:30), Max FS 115

6 Sets Max Wattage on Rower (CAP :15), 6 High Box Jumps, 2 Deadlifts 275lbs Dead stop, Rest ~1:30

A Bunch of Stuff, See Description

AMRAP15 5 Toes to Bar, 5 Push ups, 5 Dumbbell Snatch 50lbs *Add 5 reps every round

Every 1:30x8 3 Hang Power Cleans 135lbs, 3 Bar Muscle Ups

5AM Coaching

EMOM14 9 Thrusters 75lbs + Max Calories on Machine, Rest

Every 2:00x6 3 Back Squat 185lbs, 6 Heavy Wall Ball, 6 Burpees to target

10 Rounds 9 Deadlifts 135lbs, 6 Hang Power Cleans 135lbs, 2 Bar Muscle ups, 400m C2 Bike

AMRAP12 5 Ring Dips, 12 Wall Balls 20lbs, 15 Calorie Row

BACK SQUAT Every 2:00 x 5 3 Tempo Back Squats @ 75% 3.4.X.1

Grettel: 10 Rds: 3 Clean and Jerks 135lbs, 3 Burpees Over the Bar

6x: 1 Shoulder Press + 2 Push Press + 3 Push Jerks, Ascending, Rest 1:30 Between Sets

1/2 CHAD 500x 20' Box Step Ups 45lbs Ruck

5AM Coaching

5 Rds 18 Russian Kettlebell Swings 70lbs, 2 Ring Muscle ups

Overhead Squat 5 Set 4 Reps (RPE 8/10$ Rest 1:30 Between Sets

21-15-9 Push ups, V-Ups, Air Squats, Thrusters 115lbs

EMOM12 1: 3 Rope Climbs 2: 20 Wall Balls 20lbs 3: Rest

6 Rounds: 3 Deadlifts 275lbs, 200m Run, Rest :30

3x Max Rep Bar Muscle ups, Rest 3:00 Between Sets