Backsquat 4×3 (RPE 7-all sets same weight)
3 Intervals of:
15/12 Cal Row
10 Thrusters (115/85)
-Rest 2mins between efforts
*Score is Slowest time
Backsquat 4×3 (RPE 7-all sets same weight)
3 Intervals of:
15/12 Cal Row
10 Thrusters (115/85)
-Rest 2mins between efforts
*Score is Slowest time
15mins MU Skillwork
-Transitions
-Positions
10min AMRAP:
3 MU
6 Power Cleans (135/95)
30 DU
*MU can be Bar or Ring
Normal Hours Today
5×2 Push Press (RPE 6-7)(1 weight change)
4RFT:
18 Alt DB Snatch (50/35)
9 Burpee Box Overs (24/20)
18 Air Squats
16min Cap
For Time with a Partner:
100 Wallballs (20/14)(10′)
50 Pullups
100 Wallballs
50 T2B
100 Wallballs
50 C2B Pull ups
**21min Time Cap
12mins Handstand Push up Skillwork:
-Body positions
-Kick ups
-Strict HSPU
-Kipping
*****Dont put a hole in the wall
5min AMRAP:
8 S2O (95/65)
24 DU
rest 3 mins
5min AMRAP:
10 Barfacing Burpees
20 Air squats