Tempo Heavy Single
5 seconds down, 3 second pause.
OPEN & PERFORMANCE – Rx+
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.
FITNESS – Rx
Thrusters (65/45)
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)
Record 96%
2×4 @ 82%
2×3 @ 87%
2×2 @ 92%
Record 92%
Gymnastics Conditioning
For Time:
50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups
Buy-in: 40 SKT
into
4 Rounds
5 KB/DB Suitcase Squats (ea side)
15 RKB Swings
5 KB/DB Windmill (ea side)
15 Knee to Chest
400m Run
OPEN & PERFORMANCE – Rx+
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Power Cleans (75/55)
50 AbMat Sit-ups
70/50 Calorie Row
FITNESS – Rx
30 Power Cleans (55/35)
Handstand Walk Practice
Spend 15:00 in practice.
3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93/96*)
*93% or 96% based on feel
Record last set
AMRAP4
4 Rounds
90s Rest b/t Rounds
10 KB/DB Seesaw Press
5 Traveling Ape Steps (R)
10 Dbl KB/DB Front Squat
5 Traveling Ape Steps (L)
10 KB Slingshots
5 Beast Steps (fwd + rev)
100m Sprint Row