Cycle 1

12 min AMRAP

3 - 5 - 7
Push Press (50 kg / 30kg)
Pull Ups

build to a 1rm SC thruster

For Time:
100 DU
50 OHS 40/25
40 KBS 32/24
30 Box Jump Over 60/50
20 HSPU
10 CTB Pull-up
1Km Run

Complete as many rounds as possible in 7 minutes of:
6 Toes-to-bar
9 Wall ball shots, 20 pound ball
12 Kettlebell swings, 1 1/2 pood

1RMs
Bench press

EMOM 1 min on / 30 sec off (17:30 min).
- "V" ups.
- Knees up (rings).
- Back extension hold in GHD.
- Floor twist touching the floor with the medicine ball (9/6 kgs), with legs up.
- Mountain climbers.
Bloqueo abdominal en suelo tumbado boca arriba, brazos extendidos (intentar tocar el suelo con lumbares).

cycle 1

Small triplet for time:

10 Back Squats 80kg/60kg
10 Box Jumps 24"20"
5 Pistols each leg

Within 7 minuets work 'Annie' backwards and continue on till time runs out.

10 double unders, 10 sit ups, 20 double unders, 20 sit ups, 30 double unders, 30 sit ups, 40 double unders... etc