1. Fitness
3 Rounds For Time: (20:00 Cap)
800m Run
25 KB Swings (32/24kg)
2. Accessory Strength
3 Rounds For Quality: (20:00)
20 Alt. DB Front Rack Reverse Lunges (22.5/15kg)(10/side)
30 Single arm DB Bent Over Row (15/side)
20 Alt. DB Bench Press (10/side)
0:45 Handstand Hold
"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