Friday 5-5
1. Hang Clean & Jerk (work up to max) 2. 7 Minute AMRAP: 3-6-9-12… Kipping Handstand Push Up 3 Muscle Up’s between each set.
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Thursday 5-4
1. Odd Object (10-15 minute play): Back Rack Yoke Carries 2. Teams of 3: 9 Rounds For Time (3 Each): Back Rack Barbell Carry 100′ (50/50′) 10 Lateral Hops Over Barbell 200′ Kettlebell/DB Farmer’s Carry (HEAVY, 50/50/50/50′) 10 Lateral Hops Over Barbell Back Rack Barbell Carry 100′ (50/50′) *While 1 teammate works, 1 holds a…
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Wednesday 5-3
1. Front Squat-1RM 2. 3 Rounds For Time: 21 Wall Ball Shots (20/14, 10′) 15 Toes-to-Bar 9 Power Snatch (135/95)
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Tuesday 5-2
1. Double Under 3x60s Max Reps, 60s rest between sets. 2. 3 Sets, Each For Time (Increasing pace per round):* Run 200m 8 Burpee Box Jump Over’s (24/20″) Rest 1 Minute Between Sets Rest 3:00 Repeat. *Record times for each of the 6 sets completed.
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