Fitness
1) For Time: (8:00 Cap)
30-20-10
Deadlifts (85/60kg)
Pushups (RX+ = HSPU)
4:00 Rest
2) For Time: (8:00 Cap)
90/70 Cal Ski (Rx+ = 100/80 Cal Ski)
4:00 Rest
3) For Time: (8:00 Cap)
15-12-9 (RX+ = 18-15-12)
Double DB Thrusters (22.5/15kg)
Strict Pull-ups
4:00 Rest
4) For Weight: (8:00 Cap)
Build to a heavy single Clean (RX+ = Squat Clean)
"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