A) Max Calories on Rower
4:00 on / 4:00 off
3:00 on / 3:00 off
2:00 on / 2:00 off
1:00 on / Time
*Score is total Calories
B) For Quality:
10-1
Handstand Push-ups
Toes To Bar
Rx+ = Strict HSPU & no chalk TTB
Rx- = Hand Release Pushups (straight arm target) & 2:1 knee raises
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00