3 rounds
20 calorie row
10 OHS
30-20-10
Alt. DB Snatch 70/50
Air Squat
Hand Release Push Ups
(rest 1 min)
RX+
12-9-6
DB squat snatch 70/50
HSPU
Ring Dip
(rest 3 min)
12-9-6
DB squat snatch 70/50
HSPU
Ring Dip
(rest 3 min)
12-9-6
DB squat snatch 70/50
HSPU
Ring Dip
3 rounds of:
400m run or 500m row
10-15 hollow arch swings or
10-15 ctb pullups or pullups
then
4 rounds of:
50 ft HS walk as fast as possible or
45 sec HS hold or
30 reps OH weight shrugs
(rest as needed between sets)
RX+
12 min AMRAP
150 wall balls 20/14
90 Double Unders
30 ring MU
RX = bar MU
all others use hardest option available, C2B, pu, jumping pu.
no penalty for doubles today
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 2 rounds w/ empty barbell
5 power cleans
5 push jerks
5 front squats
5 hang cleans
5 split jerks
1 power clean
1 push jerk
1 front squat
1 hang clean
1 split jerk
scale weight if need be, dont be a dummy.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
if not doing hspu, seated db or kb press
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
rest 2-3 min between sets
3 rounds:
7 power cleans 195/123
21 toes to bar
RX+ 225/143
ttb scale is hanging knee or leg raises
Warmup:
3 rounds
10 empty bar high hang squat clean
5 kipping hspu w/ 3 sec pause at top or 10 empty bar push press
drop and reset for each clean
Individual: (RX+)
3 rounds
25 wall balls 30/20
20/15 assault bike calories
15 ring dips
Team:
3 rounds
50 wall balls 20/14
40 calorie row
30 hand release pushups
