Skill Practice: Double & Triple Unders & Turkish Get Ups
then,
20:00 Descending AMRAP of:
30-27-24-21-18-15-12-9-6-3 each:
Calorie Assault Bike
Ring Rows
Pushups
Situps
Skill Practice: Double & Triple Unders & Turkish Get Ups
then,
20:00 Descending AMRAP of:
30-27-24-21-18-15-12-9-6-3 each:
Calorie Assault Bike
Ring Rows
Pushups
Situps
SDHP’s 5×4@approx75% 1RM
Hollow Rocks 5x:20
then,
21-15-9 each:
Deadlifts (225/155)(RX+ 275/185)
HSPU’s (RX+ 4″ deficit)
K2E’s
for time.
Hang Squat Clean 4×4@75%1RM
then,
Buy In: 700ft Sled Pull (+90/45# on sled) (down&back x5)
3 Rounds of:
12-Power Cleans (135/95)(RX+155/105)
48-Double Unders
for time.
Bench Press 5×4@60% 1RM (fast on ascent)
DB Pullover 5×8
then,
For time:
100/75- Calorie Ski Erg
50-Burpee Box Jump Overs (24/20″)
50-Pullups
Jump Squats (Back Squat) 4×4@60% 1RM
Glute Ham Raise 4×4 (weighted)
then,
Buy In: 1 Lap Run
3 Rounds of:
10-Back Squats (185/125)(RX+ 225/155)
20-Wall Balls (20/14)(RX+ 30/20)
20-GHD Situps
Cash Out: 1 Lap Run
For time.
Rest Day.
Make Up Day.
Push Press 4×4@80% 1RM
DB Rows 4×4
then,
21-15-9:
S2OH (135/95)
CTB Pullups
OHS 4×4@80% 1RM
Snatch Grip RDL’s 4×4@80% snatch max
then,
3 Rounds for time of:
10-Full Snatch (95/65)(RX+ 115/75)
50-Double Unders
Skill Practice: Kipping T2B & K2E
then,
20:00 AMRAP:
200M Run
20-T2B
20-Pushups (Hand Release)
20-KBS’s (53/35)