cara jones

1.20.21

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