20 Min AMRAP

10 Burpees
100M Weighted Run #20/14 (#30)
10 Med Ball Thrusters #20/14 (#30)

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

For time:
5-10-15-20-25-30 reps of:
KB swings (24/16kg)
box jumps (24"/20")

3 Rounds
2 min on 2 min off
Row for Cal
Slam Ball 15#
Kettlebell Swing 25#
Count total reps

For Time:

• 30 HSPU
• 40 Pull ups
• 50 Kettleball Swing (55 lbs)
• 60 Situps (no wall)
• 70 Burpees

Squat Clean 1 RM

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Jerk

• 60% 3
• 65% 3
• 70% 3
• 75% 3
• 80% 3×3

3. Hang Clean

• 60% 3
• 65% 3
• 70% 3
• 75% 3
• 80% 2×2

4. Conditioning

For Time
21-15-9
- Power Snatch 40kg
- T2B

0-10min: 10-20sec ring support hold
10-20min: 1-3 Bar MU
20-30min: 1-6 Strict HSPU

12 cal assault bike
6 bar muscle ups
9 hspu

BACK TO BASIC THURSDAY

Skill: Double Unders

WOD:

1 min plank “Buy-in”

Double Unders 10-20-30-40-50

pushups 50-40-30-20-10

1 min plank “Cash-out”