Cardio & Core

"Annie"

50-40-30-20 of:
Double-unders
Sit-ups

5 2:00 Min Rounds of Row and Plank
800 M. Run
200 M. Swim (14 Laps)
800 M. Run
5 2:00 Min Rounds of Row and Hallow Rock

"Annie"

50-40-30-20 of:
Double-unders
Knee to Chest

3x70%, 3x80%, 3x90%+

15:00 of Practice

• In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.

Over head lunge
4 x 10

3 Interval of:
Assault Bike 5’ @ > 90% MHR 1:1 rest each interval

EMOM 9'
1 Deadlift (Snatch Grip)
1 Hang Power Snatch
1 Hang Squat Snatch

EMOM 9'
1 Deadlift
1 Hang Power Clean
1 Push Jerk

3 RFT
10 Snatch
10 Thrusters
10 Clean & Jerk

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

For time, 75 burpees. EMOTM 10 hrpu/10 squats. 8:59.

Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)