P
A. q(1:00) x 5
2 Tall Jerks (very light)
REST [1]
q(1:00) x 5
2 SJ @ 50-70%
REST [1]
q(1:00) x 5
1 SJ @ 75-90%
F
A. q(1:00) x 5
3 sPress
REST [1]
q(1:00) x 5
50’ Sled push
REST [1]
q(1:00) x 5
3 PP
B. For Reps (T2)
0:00-3:00 : 400m Run or Bike (run together)
3:00-6:00 : max rep Push-ups or KBS (1 PWAT)
6:00-9:00 : 400m Run
9:00-12:00 : max rep sDips or KBS
12:00-15:00 : 400m Run
15:00-18:00 : max rep sHSPU or Fat Bar sPress
18:00-21:00 : 400m Run
23.2A (0:00-15:00)
L1,L2:
AMRAP [15]
5-10-15-20-25-30 burpee to target (bar touch)
10 50’ shuttle runs (25’ down / 25’ back= 1 rep)
*add 5 burpees after each round
L3:
AMRAP [15]
5-10-15-20-25-30 burpee pull-ups
10 50’ shuttle runs (25’ down / 25’ back= 1 rep)
*add 5 burpee pull-ups after each round
23.2B (15:00-20:00)
L1,L2,L3:
Immediately following AMRAP
[5] to establish a 1 RM Thruster
*from the floor
*no jerks allowed
A. 6 RFQ [35]
1000m BikeErg @ RPE 5-6
400m SkiErg @ RPE 5-6
1A Farmers Carry 2 gym lengths
10 reps ATYT (CS bands) or skill work of choice (DU/HS)
B. Foam roll [15]
-lats
-quads + glutes + hams
-upper back
