1. Core
For Time: (6:00 Cap)
150 Russian Twists
*L + R = 1 Rep
**Both hands must touch the ground to count as a rep
2. Fitness
12:00 EMOM
6 Air Squats
6 Jump Squats
6 Lunges
6 Jump Lunges
*Scale reps (to 4‘s or 5’s) of 6’s are unachievable to maintain.
3. Fitness
For Time: (6:00 Cap)
200m Run
15 Bar Dips
200m Run
15 Bar Dips
200m Run
Optional Extra:
Build to a heavy combo:
1 Power Clean + 1 Hang Power 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