A. Nutrition
B. Pull Up Test – ME Strict Set (record results + band set up)
C. Out Run the Wind
3 rounds for time
200m Run
9 Ring Dips
9 Pull Ups

A. Nutrition
B. Pull Up Test – ME Strict Set (record results + band set up)
C. Out Run the Wind
3 rounds for time
200m Run
9 Ring Dips
9 Pull Ups
Open Gym / Yoga
Partner Work
row 2000m
then
1 arm alternating DB snatch 35/50
1 arm DB thruster
box over
1-2-3-4-5-6-7-8……
AMRAP 25
One person working at a time, partners can switch at any point
A. Clean & Jerk 1-1-1-1-1-1
B. Bike 35/50 calories for time
A. Snatch Complex 1 hang snatch + 1 overhead squat
More experienced athletes should squat the hang, newer to the snatch can power.
B. Almost 16.1
25ft. OH walking lunge with plate 25/45
8 burpee
25ft. OH walking lunge with plate
8 C2B pull-ups
AMPRAP 20
A. Double-under/ triple under practice 10 minutes
B. Perpetual Motion
Minute 1 12 KBS 35/53
Minute 2 bike 10/12 calories
Minute 3 30 double-unders
Minute 4 12 ring rows
Minute 5 :20 L-sit
* you should finish the designated exercise well before the minute is over, that time should be spent running 10m shuttles, hence the name. Scale movement to :30 of work.
5 rounds, no score
A. Bench Press 5-5-3-3-1
B. Tabata
row for calories
hand release push-ups
weighed sit-ups (plate on chest, feet anchored)
Notes: all 8 row intervals are completed, then rotate to 8 intervals of HR push-ups, then 8 intervals of weighted sit-ups.
Score bench and total completed calories and reps
A. Tempo Back Squat 5x0x1 Reps 3-3-3-3
Notes: Tempo 5x0x1 means 5 seconds on the down, no pause, 1 second on the up (or as fast as you can).
B. Vanilla
5 rounds for time
8 front squat 95/135
10 Toes to bar
12 box jump 20/24
Open Gym/ Yoga
A. Power Clean 5-5-5
*focus on cycling bar
B.) Main Site 210213
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30 calorie Row
20 burpees over rower
10 power cleans (105/155)
*scale to regular burpees and load on barbell *work should be shared equally with partner