Optional Accessory

CONDITIONING

2 rounds for time:

1000m Bike/Row
10 TTB
10 Burpee
30 Air Squat

RPE 3-4

For time:
30-20-10
Wallballs @9/6kg
21-15-9
Deadlifts @100/70kg
Rx+: 125kg/85kg
10:00 Cap

Snatch pull + Low hang snatch + ohs
(max 60%)

• Focus: technique / speed)

Shoulder Press
5×8

AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

AMRAP 6 x 2 sets. Rest 1:00 between AMRAPs.
5 DB Hang Squat Cleans @22.5/15kg
5 Burpee Box Jumps @61/51cm
*Score = Total Reps/Rounds

CONDITIONING

7min AMRAP

1-2-3-4... HSPU
1-2-3-4... Double DB Front Squat 22,5/15kg

First 1 HSPU, then 1 FS, next round 2 and 2, 3 and 3… Badasses will do HSPU Strict. Scale if needed.

RPE 4

On the 90s x 5 Rounds:
33% of Max Kipping Handstand Push-ups
3-3-2-2-1: Power Cleans
Between 70-85%.
Single Repetitions on Cleans.

3 rds steady pace
12 step walking lunge w/2KBs in front rack
15 x Sit Up

3x

3x2min ON/2min OFF

A) 2 Rounds of:
10 Wall Balls
5 Burpees
+
ME Cal. Assault Bike

B) ME Cal. Row

C) 18/12 Cal. SkiErg
+
AMRAP of:
5 Pushups
5 V-ups