Thursday
A. AMRAP 10 min
Row 250m
10 Russian kettlebell swings 53,35
10 Russian twists
Rest 2 min
AMRAP 10 min
Run 200m
20 sit-ups
20 double unders
B. Extra credit
3 sets
30 banded tricep pushdowns
25 banded face pulls
10/Alt DB bicep hammer curls
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-