Saturday A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min A2) 6-8 Kipping HSPU to Deficit - rest 1 min A3) 12-15 Banded Russian KBS Rest 2 mins X 3 Sets B) Every 75 Sec X 6 Sets 3 Burpee BJ Overs (30/24) 3-4 Unbroken PC+OH @60% of C&J RM Rest 2 mins C) 3 Min...
Friday AM Session A) 3 Sets: 1000m Row 50 DU 25 Step Down BJ (24/20) Rest 1:1 Work/Rest Ration Friday PM Session A) 10 Min EMOM Min 1 - 4 FS @55% of FS RM Min 2 - 5 BS @55% of FS RM B) 6 Sets: @60% of Snatch RM 3 Posiiton Snatch *1 Hi-Hang, Above Knee, Full C) 11 Min...
A) Build to a heavy Weighted Strict Pull-Ups B) 1-12 Unbroken C2B ^You must come down after every unbroken set *Scale to Pull-Ups if not super efficient with C2B C) For Time: 50/35 Cal AD 1200m Run 2K Row
Tuesday’ A) BS - Build to a heavy double for the day B) 15 Mins to build PS - Build to a heavy TNG Set of 5 PC - Build to a heavy TNG Set of 5 C) For Time: 25 Thrusters (95/65) 400m Run 20 Bar Muscle Ups 400m Run 25 Thrusters...
Monday AM A) 2X500m Row @75% - rest as needed B) 1X1K Row - AFAP Monday A) Build to a heavy Push Press for the Day B) For Time: 30 Ring Muscle Ups Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS C) 20 Min EMOM 1- 6-9 Burpee BJ Overs...
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