REST DAY / OPEN GYM

30 cal bike erg
30 box jump overs
30 wallballs

TC10min

Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

21.18.15.12.09.06.03

► Kettlebell Snatch
► Box Jump

3 RDS:
2:00 to Row 300m (all out) – rest the remainder of the 2:00
1:00 ME Push Press 50/35
1:00 ME KBS 32/24
1:00 Rest

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

For time:
Buy in:
100 Double Unders

Then,
50 DB Renegade Rows 22,5/15kg (total reps)
50 KBS (24,16 kg)
50 Straight Leg Raises
50 DB Push Press 22,5/15kg
50 Burpees

”Cash-out”
100 Double Unders

Timecap: 30 mins

For time:

• 15-ft. rope climbs, 10 ascents
• 100-meter walking lunge
• 50 dips
• 100-meter walking lunge
• 10 muscle-ups

Thursday 22nd February 2018

POWER CLEAN AND PUSH JERK

Every 3 minutes for 6 rounds:
5 Touch-and-Go Power Clean + Push Jerks

Build across the 6 rounds. Post loads to comments.

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For Time:
30 Calorie Row
20 Dumbbell Burpees 50/35
30 Calorie Row

Post time and Rx to comments.

20 minutes:
750m Row
30 Lateral burpees
Record the number of rounds