Monday: 3RFT: 15 T2B 12 OHS (115/85) 9 Bar Facing Burpees 6 Squat Snatch (115/85) Tuesday: 6RFT: 8 Hang Power .....
8 RFT: 5 Strict HSPU 10cal Row
14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups .....
Every 3min x 6: 3 Clean and Jerks – Moderately Heavy, think RPE 8 50 Double Unders 12 T2B
4RFT: 12 SA DB OH Walking Lunge – L 12 SA DB OH Walking Lunge – R 6 Devil’s Press .....
AMRAP 10: Perform 1, 2, 3, 4, 5, 6, 7…..and so on KB Swings (53/35) Burpee Box Jumps (24/20)
AMRAP 11: 6 DB Box Step Overs (50/35) 25’ Handstand Walk
EMOM 15: A) :30 ME Hollow Rocks B) :30 ME Russian Twists C) :30 ME Mountain Climbers
4 Rounds for Total Time: 12 Wall Ball (20/14) (10’/9’) 12 C2B 12 Pistols Rest 1min
4 RFT: 12 KB Snatch – L (53/35) 12 KB Snatch – R (53/35) Run 400m
AMRAP 12: 12 T2B 9 Target Burpees to 6″ 50’ Dual DB Front Rack Walking Lunge (50/35)
