For Time: (40:00 Cap)
800m Run
80 Hang Cleans (20/15kg)
80 Air Squats
400m Run
40 Hang Cleans (40/30kg)
40 Goblet Squats (12/8kg)
200m Run
20 Hang Cleans (60/40kg)
20 Pistols
100m Run
10 Hang Cleans (85/60kg)
10 Weighted Pistols (12/8kg)
"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