A. 3 x 1:00 on / :30 off for 5 movements
1 - Row for Cal
2 - Burpees
3 - Wall Balls
4 - Strict HSPU / Hand Release Push-ups
5 - DB Hang Clean and Jerks (22.5/15kg)
*1:00 rest/change over between movements
*Score is total reps across all 5 movements
B. Spend 10:00 practicing kipping swings (Pull-ups, Toes To Bar, Bar Muscle Ups)
"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