"Kalsu"
For time:
100 thrusters 60/42,5kg
*otm 5 burpees

TC 30

previous 12.12.2017

20140217
7 minute AMRAP:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

AND

20140218
7 minute AMRAP:
5 triple-unders
185-lb. thrusters, 3 reps

Varied intervals x 4 sets:
A. 1000/800 m ski or row or 2000/1600 m bike
B. 25 KB swings 24/16 kg
C. 20 m dual DB suitcase walking lunges
D. 20 sit ups
2 min rest

Mix the order of the movements for each set.

155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters

Front squat 3-3-3-3-3 reps

Hang power clean
3-3-3-3-3-3-3 reps

Body Armor
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

Banded Alphabet: 3 x 1 full set on each side. Rest 30s

3-4 Sets:
A. Ring Plank Hold (60-90 Seconds)
B. 8-12 High Lateral Box Step Downs Each Leg (No Weight)
C. 8-12 Seated Dumbbell Reverse Fly

*Repeat from 7.19.22 

Back Squat 3-2-2-2-1-1-1-1-1