A. “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 HSPU
10 Pistols
15 Pull-ups
B. Banded Shoulder Mob
C. Band Pull Aparts 3×25
For Time 45min Cap
1000m Row
1000m Run
rest 3min
800m Row
800m Run
rest 3min
600m Row
600m Run
rest 2min
400m Row
400m Run
rest 2min
200m Row
200m Run
*Compare to 12.4.17 and/or 8.16.17
A. EMOM 12
Odd: 3 TnG Power Cleans
Even: 15-30′ HS Walk or 20-30s HS Hold
B.
AMRAP 12
3 Burpee MU or 6 Burpee Pull Up
7 Power Clean 135/95
30 Double Unders
A. Bulgarian Split Squats 5x5e
B.
27-21-15-9
Wall Ball
Box Jump Overs 24/20
