31 minute AMRAP

400 m weighted run (#45)

8 thrusters (#115)
6 rope climbs
11 box jumps

10 min AirDyne - 30s on/ 30s off - kept "level" between 9 & 11. 159cals

TGU @53# x 10

Halo # 35 x 10

5 rounds
500 m row
1 min rest
During the rest, do 15 pushups.

Use the preprogrammed 500m/1min rest from the rower. Log time of the row (not the rest) from the rower PM3. Reps = No. Of pushups

5 RFT:

25 Push Press (75 lbs)
50 Double Unders

20 Dumbbell snatch (heavy)

3 rounds:
8-20 unbroken ttb /knees raise
5-15m hs walk

Rest as needed

3 rounds:
15 cal ab
12 power snatch 50kg
8 shspu

5 min rest
3 rounds:
15 cal ab
9 power snatch 60kg
7 shspu

5 min rest
3 rounds:
15 cal ab
6 power snatch 70kg
6 shspu

Scale reps/weights. You should do hspu in 1 or max 2 sets. All snatches fast singles

5-10-15-20-25-20-15-10-5

Push ups
Sit ups
Squats

2-2-2-2-2-2-2-2

Front Squat

Warm up #95

115 (2)

125 (2)

135 (2)

145 (2)

155 (2)

145 (4)

135 (4)

135 (4)

30 reps. Bench Press 50% 1RM
2min. rest
20 reps. Bench Press 60% 1RM
2min. rest
10 reps. Bench Press 70% 1RM

Mi 1RM es 80kg, luego:
50%= 40kg
60%= 50kg
70%= 55kg

Clean and Press
kb or bb
2-2-2-2-1

185-225-245 all 2x

ME:
Legion Run

Then : 10-1  Ladder
Cleans
HSPU
GHD Situps

Legion Run