7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

2 RFT w/Shilpah
12 Burpees
12 Thrusters (115/75#)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Clean
12 Burpees
12 O/H Squats

5 minute rest

"Annie"

21-15-9

Box Jump
Ring Dips
DU

2 minutes unbroken with 45lb...tough, but doable.

For Time
100 reverse walking lunges
75 jump squats
50 burpees
25 pull ups
50 push ups
75 sit ups
100 squats

800m with 40lb dumbells, one always up, one always down...brutal.

Back squat 5 RM

165 min
Warm up EMOM16 + 10 m HSW

1.Gymnastics
A. MU practice for 45 min
- RS
- TWB
- HTR
- MU 11 x 1 + 6 fails

2.Weightlifting
A. Power clean - Build to heavy set of 5 (touch n go)

B. Every minute on the minute for 7 minutes:
5 Power cleans @ 80% of A)
46 kg

3.Strength
A. Back squat - 4 x 2 @ rpe 8
- Samalla painolla kaikki 4 työsarjaa
4 x 2 x 80 kg

4.Conditioning
A. Rope climb practice
- 4 rope climbs

B. 3 rounds for time:
10 KB Swings 28 kg
15 Wall ball 14 lbs > 20 lbs
5-3-1 Rope climbs (5 first round, 3 second, 1 last)
- Goal is unbroken on swings and WB!
Time: 9.57

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

Warm up

10 rounds of:

• 10 front squats (95lb)
• 10 burpee pull up
• 10 swings (70lb)