A1. 5 sets 15-20 Push Ups + 20-30s FLR
A2. 5 sets of 3-5 Single Leg Squat (each) + 20-30s Pause Goblet Squat
B. For Time
100 Double Unders
12 DB/KB FR Lunges
80 Double Unders
12 DB/KB FR Lunges
60 Dubs
12 DB/KB FR Lunges
40 Dubs
12 DB/KB FR Lunges
20 Dubs
12 DB/KB FR Lunges
A. 4 sets – 30min Cap
18/15 Cal Row
15 TTB
12 Power Clean 135/95
12 Box Jump Overs 24/20
9 STOH 135/95
9 BF Burpees
rest 2min
A. BS 5×2 @best set of 4 on 11.6.18
B.
15-12-9-6-3
SandBag/WreckBag Front Squats
CTB Pull Ups
A. Every 2:30 for 4 sets
2 (Power Snatch + OHS + Snatch Balance + Hang Snatch)
B. EMOM – 10
Snatch
C. For Time
9 TnG Power Snatch
30m Sled Push
7 TnG Power Snatch
30m Sled Push
5 TnG Power Snatch
30m Sled Push
3 TnG Power Snatch
A. HS Skills/Practice
B. EMOM – 6
15-30s HS Hold
C. EMOM – 18
Min 1 – 5 DL + 10 Box Jumps 24/20
Min 2 – 5 DL + 10 HSPU
Min 3 – Rest
A. Clean 5×1 – CrossFit Games Style
rest 2:20 btwn sets
B. For Time – 8min Cap
15-12-9
Wreck Bag Squat Cleans
Burpees w/ lat jump
