1 Power Clean @ 100/70kg 2 Front squat @ 100/70kg 3 Muscle up 4 Wall Climbs 5 Deadlift @ 100/70kg 6 Db Thrusters 7 Burpee over the box 8 Kettlebell swings @ 32/24kg 9 Pull up 10 Toes to bar 11 Cal Assault Bike 12m Handstand walk
A. SKILLS: Turkish Get Up + OH Walk 7′ for max Reps (1TGU + 10m Overhead Walk) B. “Jenny” AMRAP 20′: 20 OHS (20/15kg) 20 Back Squat (20/15kg) 400m Run
5 Rounds of: 10″ Max push Ups 10″ Max Ring Rows 10″ Max Squats 30″ Rest 250m Row 3′ Rest
A. SKILLS: HSPU B. For time: 21/15/9* Deficit HSPU Cal Assault Bike * After each round, 30″ Hollow Hold
A. EMOM 10′: 1) SDHP x 3 @AHAFA 2) Ring Dips x 7 @AHAFA B. For time * 20 Thrusters (43/30kg) 20 Toes to Bar 20 SDHP 200 Double Unders * EMOM: 4 burpees
Back Squat – 1RM
STRICT PRESS – 1 RM
A. STRENGTH: Strict C2B 5 x 8-12 B. AMRAP 12′: 16 Box Jump 12 Db Snatch (alternating) 8 C2B
5 Rounds for Time: 2 Rope Climb 20 Push Ups 40 Air Squats 400m Run
A. EFFICIENCY: Hang Power Clean 10-10-10-10 B. “DT” 5 Rounds of: 12 Deadlift (70/45kg) 9 Hang Power Clean 6 Push Jerk
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