Conditioning

Each Effort For Rounds

5 Min AMRAP

4 Burpees

10 Push Jerk @ 115/75

30 High Knees

—Rest 3 Min—

4 Min AMRAP

4 Burpees

10 Push Jerk

30 High Knees

—Rest 3 Min—

3 Min AMRAP

4 Burpees

10 Push Jerk

30 High Knees

Capacity Work

Each Effort For Rounds

5 Min AMRAP

4 Burpees

10 Push Jerk @ 115/75 with dumbbells

30 High Knees

—Rest 3 Min—

4 Min AMRAP

4 Burpees

10 Push Jerk with Dumbells

30 High Knees

—Rest 3 Min—

3 Min AMRAP

4 Burpees

10 Push Jerk with dumbells

30 High Knees

Homework - Choose One

SNACK Work

5 Rounds

10 Elevated Feet Ring Rows

2 L sit legless rope climb + 3 strict pullups

6 Strict Presses (on the tougher side)

4 Sets

6 Front Squats @ 70%

45 sec wall sit hold

—rest 45 seconds between sets—

—then—

Accumulate 3 minutes in a Front Rack KB Hold (AHAP)

Conditioning

5-6 sets nice and easy, 1 minute each

Bike/Plank/Row/Step Up/Single Unders/Lunges

Strength

EMOM 18 @ 80% effort

Min 1 - 10 yd HS Walk + 8 Thrusters @ 75/55

Min 2 - 15 sec hard on bike

Min 3 - 2-5 Muscle Up + 30 Double Unders

 

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