Friday
ONLY 8:30 & 9:30am classes
NO afternoon classes today
For time complete w/partner
600m partner run
+
3 rounds
25 thrusters 115#/75#
25 toes to bar
+
600m partner run
+
2 rounds
50 cal row/50 cal AB
25 burpee box-jump overs 24,20
+
600m partner run
+
1 round
60 clean & jerks 115/75
60 Handstand push-ups
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks