by arnie
12 D/L 105/155
9 HANG POWER CLEANS
6 PUSH JERKS
SIT UPS
50-40-30-20-10
AIR SQUATS
10-20-30-40-50
1 ROPE CLIMB AFTER EACH RD
by arnie
5MIN CAP
400 MT RUN
AS MANY CAL ON THE ROWER AS POSSIBLE WITH TIME REMAINING
REST 1 MIN
5 MIN CAP
200 MT RUN
10 BURPEES
AS MANY CAL ON THE BIKE AS POSSIBLE WITH TIME REMAINING
REST 1 MIN
100 MT OH WALKING LUNGES WITH A PLATE 15/25
SCORE TOTAL DUBS + CAL
by arnie
1- POWER SNATCH
2-200 MT RUN
3-THRUSTERS
4-PULL UPS
5-BOX JUMPS
6-WALL BALLS
7-POWER CLEANS
8-KB SWINGS
9-TOES TO BAR
10-BACK SQUATS
11-D/L
12- BURPEES
RX 65/95 KB 35/55
RX+ 85/115 KB 55/70
by arnie
by arnie
by arnie
REST 2 MIN
6 MIN AMRAP
10 FRONT RACK LUNGES 55/75
10 VUPS
6 MIN AMRAP
10 SDLHP
10 HOLLOW ROCKS
6 MIN
10 PUSH PRESS
10 SIT UPS
REST 2 MIN
6 MIN AMRAP
10 FRONT RACK LUNGES 55/75
10 VUPS
6 MIN AMRAP
10 SDLHP
10 HOLLOW ROCKS
6 MIN
10 PUSH PRESS
10 SIT UPS
