P
A. q(1:00) x 12
1 CJ
*sets 1-4: 70%
*sets 5-8: 75%
*sets 9-12: 80%
*Speed and Technique focus
F
A. (1:00) x 12
*sets 1-4: 2 above the knee HPC
*sets 5-8: 2 below the knee HPC
*sets 9-12: 1 HPC + 2 Jerks or PP
B. 4 RFT
500/400m row
30 BJO
20 alternating DB HCJ
REST [1]
*cap each round at 6:00 (not including rest). Adjust BJO number if needed
Open gym today from 10:30-12
Regular classes are still on
A. 3 Rounds, T(2) or solo [40]:
27 Echo Bike Cals (1PW) or 35 BikeErg Cals (Solo)
[2] HS or rope climb practice
18 Echo Bike Cals (1PW) or 25 BikeErg Cals (Solo)
[2] L sit practice
9 Echo Bike Cals (1PW) or 15 BikeErg Cals (solo)
[2] Crossover bands A-T-Y-T (6-10 reps)
A. q(2:30) x 5
2 Dead-stop sPress + 2 sPress
*Start at 65% of 1 RM and increase each round
B. q(4:30) until 60 kHSPU or 40 sHSPU
AMRAP [3]
50-100 DU
20 Reverse Lunges (back rack 95/65 or BW)
Max reps kHSPU, sHSPU, or PP with remaining time
REST [1:30]
*Cap at 4 rounds
*minimum of 15 kHSPU or 10 sHSPU each round. Otherwise scale the goal reps down
