1. Skills
Every 4:00 for 12:00 (3 sets)
20 KB Snatches (24/16kg - 10/Side)
10m Handstand Walk
2. Fitness
In pairs, For Time:
1-10 (you go, I go style, 55 each)
Burpees
Then;
42-30-18 (share workload however)
Shoulder To Overhead (60/40kg)
Chest To Bar Pull-ups
Then;
10-1 (you go, I go style, 55 each)
Burpees
Extras:
For Time: (12:00)
4 Peg Board Ascents
400m Row
3/300m, 2/200m, 1/100m
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C