P
A. q(5:00) x 3
AMRAP [1]
10 PC 95/65 + max rep BBJ
REST [1]
AMRAP [1]
10 DB Box Step ups + max rep Burpee to target (6”)
REST [2]
*sub KBS for PC
F
A. q(5:00) x 3
AMRAP [1]
10 KBS + max rep BBJ
REST [1]
AMRAP [1]
10 DB Box Step ups + max rep Burpee to target (6”)
REST [2]
B. FQ
Alternating between these 3 movements
5×5 sPress (bar or DBs)
5×10 double DB bent over rows
5×15 DB Hammer Curls
P
A. 0:00-8:00
800m Run
1RM Snatch with remaining time
8:00-10:00
REST
10:00-18:00
8 Snatches 155/105
800m Run
F
A. 0:00-8:00
800m Run
3RM HPC or 1RM SandBag to Shoulder with remaining time
8:00-10:00
REST
10:00-18:00
8 HPC or 8 DB Snatch (heavy)
800m Run
B. 3 RFQ
20 alternating Landmine Rotations
Single arm KB Suitcase carry 100’ L / 100’ R
10 double KB Turkish sit-ups
3 RFT
500m Row
75 DU
400m Row
50 DU
300m Row
25 DU
REST [3]
