| AM Session | |
| A) | 3 Sets: |
| 2 Min Row | |
| rest 1 min | |
| 2 Min AD | |
| rest 1 min | |
|
1 Min KBS – aim for unbroken weight
|
|
| 1 Min Step Down Box Jumps | |
| rest 1 min | |
| B) | 3 Sets: |
| 1 Min FLR On Rings | |
| rest 30 sec | |
| 1 Min AMRAP Strict T2B | |
| PM Session | |
| A) |
CGBP @31X2 – 3,2,1,3,2,1 – KIncrease Through your wave sets
|
| All tough Sets | |
| B1) | 4 Tough Push Press @31X2 |
| rest 30 Sec | |
| B2) | 4.4 Kipping HSPU to a deficit @40X1 – do 4 reps a high deficit, then strip plates and do other 4 reps at lower deficit |
| rest 30 Sec | |
| B3) |
3 Strict C2B + 3 C2B + 6 Pull-Ups
|
| X 3-4 Sets – rest 2 mins | |
| C) | With a 15 Min Clock – 3 scores – 2 Bars set up |
| 1) | 4-8-12-16-20 |
| Pull-Ups | |
| 20-16-12-8-4 | |
| PS (75/55) | |
| into.. | |
| 2) | FT: 30 PC (155/105) |
| into | |
| 3) | Max Cal Row w/remaining time |
