Skill
Toes to bar practice
AMRAP 22
27-21-15-9-6
Cal rowing
Burpees
T2B
* Team of 3
* Water fall
TUE
For time of :
21-15-9
Overhead squats 95/65
9-7-5
Muscle-ups (C2B/Pull-ups+Barbell push-ups x 2)
*15 mins time cap
For time of :
4 Rounds
3 Power cleans 135/95
6 Push-ups
9 Air squats
*Every finish a double unders you have to do 4R “The chief”
*Big dawg = 5R “The chief”
*22 min time cap
Conditioning
5 rounds for time;
12 Deadlifts 145/105
9 Hang Power Cleans 145/105
6 Front Squats 145/105
*timecap 15min
Conditioning
30 minute EMOTM:
1 – 10-20 Calories Row
2 – 5-10 Strict Handstand Push-ups
3 – 6-10 Dumbbell Box Step-Overs 50/30 @ 24/20
Strength
Back squat 5rets x 5sets
Conditioning
“WZA 19.4”
For time;
150 Wall Balls 20/14
75 Toes-to-bar
*teams of 2
Strength
Push Press 3reps x 5sets
Conditioning
4Rounds
40sec work-20sec rest
DB Hang Power Cleans 50 / 30
DB PP
Burpees
Conditioning
“Jackie”
For time:
1000m row
50 Thrusters, 45/35
30 Pull-ups
Conditionig
For time of :
160 Box jump overs 20/24
120 Hang squat snatches 65/95
80 Pull-ups
Team of 2
30 min time cap
Conditioning
AMRAP 3 – 3min Rest / 4R
12/15 cal Rowing
7 Front squats 145/205 (from the floor)
