*Complete 3×5 @75-80% & then complete 2×3 @82%
**Score is 3×5
For Time:
45 Thrusters 65/95
45 Pull-Ups
*12min TimeCap
*Complete in any order, choose YOUR hardest version of a pull-up, try something new or try something harder!
**Examples: 21-15-9//45-45//15-15-15
*Spend any extra time working on mobility or pain you might have!
AMRAP 16:
16/20 Calorie Bike
20 KB Swing 16/24
10 Wallball 14/20
2 Rounds of:
AMRAP 2:30
200m Run
8 Box Jump Overs 20/24
Max HSPU
-Rest 1 Min-
AMRAP 2:30
200m Run
8 Box Jump Overs
Max Push Ups
-Rest 1 Min-
Complete a total of 4 AMRAP’s with score reflecting total HSPU’s or scaled movement!
Rx+.. 24/30″ & Ring Push Ups
1 Min Max Push Jerk
Rest 2 minutes
1 Min Max Push Jerk
*score is max reps of both rounds
With a Partner:
2 Rounds for Max Reps:
2 Min DB Snatch 35/50
2 Min Toes to Bar
2 Min Calories
2 Min Power Clean 85/115
2 Min Wallball 14/20
-Rest 2 Min & Repeat-
Rx+.. 95/135
*you go I go
*Build to 70-80% of your DL 1RM & complete 4x max reps, resting 2 minutes between attempts
3 Rounds:
50 Double Under
30 AbMat Sit-Up
200m Single Arm Farmer Carry 53/70
Rx+.. 20 GHD-Sit Ups
*100m R arm, 100m L arm
100 Banded GoodMorning
10 Rounds
Every 3 Minutes:
10 SDHP 65/95
10 Front Rack Lunge
10 Burpee
Rx+.. 95/135
Skill: Pistols
Spend 10 minutes working your weakness with the Pistol
*coaches go over options/modifications
*Snatch Pull + Hang Snatch + Power Snatch
**Complete at 65-75% of your Power Snatch PR
Buy in: 800m Run
40 KB Snatch 35/53
30 KB Clean + Jerk
20 Bar MU
30 KB Clean + Jerk
40 KB Snatch
*Sub BMU for RMU
**Do your hardest version of a Ring or BMU, 20 is a large number & should be difficult/take time.
TimeCap 18min
100 Banded Tricep Extensions
70-75% (up from last week) Do your %!
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2 Rounds:
10 Weighted Box Step-Ups Ea.
15 Side Plank Hip Raises
