02 22 18

A. 7 RFT:

21 DU (u/b)

15/12 Cal Row

9 K-HSPU or DB PP

 

B. AMRAP [16]:

15 Cal Bike

15 sec L-sit

10 Shuttle runs (30′)

10 CS Snow Angel

5 Broad Jumps

5 Skin the cat

02 21 18

A. OHS: M3.  Scale to FS if needed.

B. AMRAP [3] @ 0:00
21/15 Cal Row [C1:45]
21 OTB Burpees
Max OHS (75/55) or FS

AMRAP [3] @ 6:00
18/13 Cal Row [C1:30]
18 OTB Burpees
Max OHS (95/65) or FS

AMRAP [3] @ 12:00
15/11 Cal Row [C1:15]
15 OTB Burpees
Max OHS (115/80) or FS

AMRAP [3] @ 18:00
12/9 Cal Row [C1:00]
12 OTB Burpees
Max OHS (135/95) or FS

OTM [9]: P: Squat Snatch.  F: Box Jump
C1. 3 @ 70% F: 8 step ups
C2. 2 @ 75% F: 6 box jumps
C3. 1 @ 80% F: Broad Jumps

L45: A, B

02 20 18

P

A. AMRAP [15]
15 HPC (135/95)
25/18 Cal Bike
15 CTBPU
60 DU

B. AMRAP [8]: 3-6-9-12…(+3)
Cal Row
K-HSPU or DB PP

F

A. AMRAP [15]
15 DB HPC (50/35)
25/18 Cal Row
6-10 Strict PU or KPU
Jump rope 1:00

B. AMRAP [8]: 3-6-9-12…(+3)
Cal Row
DB PP (50/35) or DB Press (25/15)

L45: same