Morning: 30 min
1 min walk/1 min run
4.2 km
120/163
7.20/4.40 min/km

Afternoon: 120 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 2 3 3 3 = 11 reps
C. Butterfly pull up practice for 25 min
- Progressions
- 11 sets of 3 reps

2.Strength
A. Max reps strict ring dips - 12 reps

3.Conditioning
10 x 2 min on/1 min off (total time of workout 30 min):
A) 30 DU + 10 wall ball 14 lbs
B) 10 cal row + 10 TTB

Results A: 5 x 2 rounds = 10 rounds = 400 reps
Results B: 27 + 30 + 30 + 30 + 30 = 147 reps

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.

14 mile mountain bike
2000 vertical feet

Sugar Pine Mountain in Silverwood Lake.

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

18 Min A.M.R.A.P.

15 Box Jump 24/20
12 P.P. 115/75
9 Combo's

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

(no burpees)

3 rounds for time:

400m Run
20 WB 20 lbs/14 lbs
10 Pull-ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift, 1.5x
Bench Press, 1x
Clean, 0.75x