A. q(3:00) x 5
AMRAP [2]
200m Run + max rep sPU
REST [1]
q(3:00) x 5
AMRAP [2]
250m Row + max rep T2B
REST [1]
*complete the run/row in under 60 seconds each round
B. q(3:00) x 4
FS Clusters
2-2-2
*70% of 1RM FS
*The cluster sets will be executed as follows: complete 2 reps, rest 10 seconds, complete 2 reps, rest 10 seconds, complete 2 reps
P
A. q(3:00) x 5
1 PC + 2 SC + 1 Jerk
*80% of 1RM CJ
*rest 10-15sec between cleans
B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL 225/155 + DB BP 50/35
REST [3]
1-2-3-4-5-6-7-8-9-10
Squat Clean 135/95 + DB BP 50/35
*Only individuals with 15+ pushups should be using DB BP in this workout
F
A. q(3:00) x 5
3 HPC + 1 Jerk
*recovery paced bike with remaining time
B. FT [23]
10-9-8-7-6-5-4-3-2-1
DL + Pushups or Dips
REST [3]
1-2-3-4-5-6-7-8-9-10
KB Taters + Pushups or Dips
*Moderate weight DL (bar or KBs)
A. q(8:00) x 5:
Run 800m
15 KBS (53/35) or 30 u/b DU
9 Burpees
*cap work at 6:00
