P
A. AMRAP [20]
200m Run + 10 Pistols + 15m HS walk + 20 T2B
*add 200m to the run each round (400, 600, 800m)
F
A. AMRAP [20]
200m Run + 10 Lunges + 15-30sec HS Hold + 20 ABMSU
*add 200m to the run each round
B. 4 RFQ
10 seated sPress
20 single arm DB Rows (on bench)
20 DB rear delt flies
A. Establish a 1RM or 3RM FS [20]
B. 8 RFT [16]
3 FS 225/155 or 6 GS
6 BMU or sPU
36 DU
*FS can be taken from the floor or an individual/stand alone squat rack.
C. 5 RFQ
1:00 Wall Sit
15 Lu Raises (light load)
P
A. q(3:00) x 6
Sets 1-3: 2 Cleans + 2 SJ
Sets 4-6: 2 Cleans + 1 SJ
*start at 70% of 1 RM CJ and finish around 85%
F
A. q(3:00) x 6
5 sPress + Recovery Bike
B. FT
15-12-9
Thruster 115/75 + T2B
REST [2]
12-9-6
Thruster 135/95 + T2B
REST [2]
9-6-3
Thruster 155/105 + T2B
*sub DBs and ABMSU
