A. AMRAP 12
30/25 Cal AB
then AMRAP in remaining time
20 HPC 135/95
20 HSPU
20 TTB
B. Pigeon Stretch 1×2:00 each
C. T-Spine Mobility w/ Lacrosse Ball
D. QL/Low Back Mobility w/ Lacrosse Ball
A. 6 sets
Power Snatch + 2 OHS + Snatch
*no heavier than 75%
B. AMRAP 15
200m Run
10 DB Man Makers 50/35
For Time (10min cap)
100/70 Cal AB
*rest 5 mins
For Time (10min cap)
2k Row
*rest 5min
For Time (10min cap)
4 RFT
50 Double Unders
15 Burpees
*Compare to 1.13.17
A. EMOM 24
1: 8-15 TTB
2: 8-12 HSPU
3: 5-12 CTB
4: 15-30′ HS Walk or 20s Hold
B. Durante Core
5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
A1. FS 5×2
Begin at 85%
A2. Plyo Push Ups 5×5
B. E3MOM for 6 sets
15/12 Cal AB
5 D-Ball/Sandbag/BB Power Clean
A. Pause Push Press 5×5
*1s pause in Dip
*Reset each rep
B. For Time – 7min Cap
27/21 Cal Row
21 GTOH 95/65
15 BF Burpees
200m Shuttle Run (50mx4)
