30:00 AMRAP:
3 Rounds of “Cindy”
2 Rounds of: 400m Run, 20 KB Swings (24/16kg), 10 Box Jumps (30”/24”)
1st Round of “Annie”
1 Round of “Cindy” = 5 Pull-ups, 10 Pushups, 15 Air Squats
1st Round it “Annie” = 50 Double Unders, 50 Sit-ups
1. Strength Bench Press 10:00 to find a 1RM then, 1 Max set at 70% of that 1RM 2. Fitness For Time: (15:00 Cap) 100 Double unders 50 Wall balls (9/6kg) 25 Hand release push-ups 50 Wall balls (9/6kg) 1
1. Weightlifting Clean & Jerk EMOM 6:00 4-4-4-2-2-2 (gradually build in weight with drop and reset style reps) Then, E2MOM 6:00 1-1-1 (heavy singles) 2. Fitness AMRAP 15:00 10 Front Squat (50/35kg) 10