1. Quality
For Quality
10-9-8-7-6-5-4-3-2-1 (15-20:00)
Strict Pull-ups (goal is UB, add weight as needed)
Med Ball Situps (9/6kg)
2. Fitness
7:00 AMRAP
3 Thrusters (40/30kg)
5 Cal Ski
6/5, 9/5, 12/5 ... (Add 3 reps to the Thrusters every round)
"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