02 17 18

A. 3 Rounds:
AMRAP [2]: Calorie Bike
AMRAP [1:30]: Snatch (95/65) or OHS (95/65)
AMRAP [1]: Strict PU or K-PU
Rest [2]

Score = total reps/rd

B. 4 “Giant” Sets:
10 BP
15 KB Snatches
15 Pushups
20 Banded GM, Weighted Hip/Back Ext
Rest [2]

02 16 18

P
A. CJ: Build to H1

B. AMRAP [10]:
50 Lateral Barbell Burpees
100 DU or 30 Box Jumps (24″/20″)
30 Squat Clean Thrusters (115/80)

C. 5 Rds of {1:00/0:30} {Work/Rest}
10 2A-DB PC or 15 KBS (50/35)
Max K-HSPU w.r.t.

 

F
A. FS: Work to a H3 (go for a PR if it feels good)

B. AMRAP [10]:
30-50 Burpees
30 Box Step ups (24″/20″)
30 DB Hang Squat Clean Thrusters (40/30)

C. 5 Rds of {1:00/0:30} {Work/Rest}
15 KBS (50/35)
Max Pushups or Dips w.r.t

02 15 18

q(0:30) for [30], work continuously:

A1. 2A KB Farmers Carry, alternate with 2A KB OH or Front Rack walk

A2. Easy Row

A3. Skin the cat (3-5 reps) or Front Lever Negatives

A4. Easy Bike

A5. 4-7 Broad Jumps

A6. L-sit / Hollow to V-ups

 

Not all movements have to last a full 0:30. Work at a pace which allows minimal rest but continuous movement. Intensity should NOT be the focus, but rather moving properly with purpose.