P
A. q(2:30) x 6
Set 1-2: 3 FS + 2 Jerks @ 65%
Set 3-4: 2 FS + 2 Jerks @ 70%
Set 5-6: 1 FS + 1 Jerk @ 75%
*%s are off your 1 RM Jerk
B. AMRAP [20]
50 DU
50’ single DB OH WL 50/35
10 DB GS 50/35
Extra: AMRAP [8]
10 DB Zottman Curls
10 Pike Leg Lift Overs
10L/10R single leg DB RDLs
F
A. q(2:30) x 6
5 FS + 1 Jerk
B. AMRAP [20]
50 SU
50’ single DB Back Rack WL
10 DB GS
A. 5 Rds:
1200m Row
[3] Active Rest
*300m Easy
*600m Moderate
*300m Hard
Optional:
Practice a skill during rest
-Sandbag to Shoulder
-Handstand work
-Jump Rope
-Support on Rings
B. q(1:00) x 10:
0:15 L-sit or hollow hold
0:15 REST
0:30 Hang from any implement
P
A. q(2:30) x 5
BP 3-3-3-3-2
*70,75,80,80,85% of 1RM
B. FT [15]
50-40-30
Pushups
Pullups
C. 10:00 max cals on Echo Bike
*complete as 30sec easy pace / 30sec moderate/hard pace
F
A. q(2:30) x 5
6 dips + 100’ Farmers Carry
B. 6 RFT [15]
5 push-ups
5 pulldowns or sPU
10 cal C2 Bike
*Pick the most difficult push-up scale you can complete 5 perfect form push-ups with and try to hold that over 6 rounds
