• 10 Minute AMRAP:

  • 8 Burpees
  • 8 KBS to eye level @ 35-53/16-35 lbs.
  • 25 Double Unders OR 50 Single Unders

50 cal row
40 medball clean
30 burpee
20 pull up
10 wall climb

WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters 35 double-unders
M 95 lb. F 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Squat
E2MOMx3 Back Squatx3

Snatch 1RM

4 Rounds for Time
500m Row or Bike (2 on bike, 2 on rower)

8min AMRAP
10 cleans 45kg/30kg
10 shoulder presses 45kg/30kg
10 push presses 45kg/30kg

Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals

5 kierrosta

15 maastaveto 100/70kg
20 boksihyppy
10 leuanveto