Barbell can only rest in the front rack, no pausing at the hips or floor.
3 min AMRAP:
9/6 Calorie Assault Bike
9 Power Cleans 115/78
Rest 3 Minutes
3 min AMRAP:
9/6 Calorie Assault Bike
7 Power Cleans 135/93
Rest 3 Minutes
3 min AMRAP:
9/6 Calorie Bike
5 Power Cleans 155/103
(RX+)
30 Box Jumps 24/20″
30 C2B Pull-ups
30 KB Swings 53/35
30 Front Squats 115/80
30 Toes-to-Bar
30 Push Press 115/80
30 Deadlifts 115/80
30 Wallballs 20/14 to 10ft
30 Burpees
30 Double-unders
(RX)
pullups
95/63 for weights
wallballs 10/9ft
The weight and variations on all these movements today should be something that athletes could complete 15+ repetitions unbroken when fresh.
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest
*Score is total calorie across the 4 rounds.
:45 Seconds
Active Spidermans
Front Rack Stretch
Active Samson + Air Squat at Top
Wrist Stretch
Push-up to Down Dog
Child’s Pose
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teams of 3
For Time (30 Minute Cap):
1200 Meter Burden Run (70/53)
140/100 Calorie Assault Bike
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)
2k Row
150 Double Unders
10 rounds of “Cindy”
“Cindy” is
5 pull-ups
10 pushups
15 air squats
RX+ perform chest to bar pull-ups
Push-ups must be chest to deck, and full lockouts of triceps and elbow aka straighten your ams out all the way.
