12min to Complete
800m Run Buy In
then
21-15-9
Thrusters 95/65
Cal Row
———
Rest 5min
———
12min to Complete
800m Run Buy In
then
3 Rounds
15 SDHP 95/65
25 Wall Ball 20/14
A. 5 sets
SLO + Snatch + Hang Snatch
B. For Time
21 Burpee Box Jump Over 24/20
200m DB Run 50/35
15 BBJO
200m DB Run
9 BBJO
200m DB Run
6 BBJO
A. Back Squat 4×6 @best set of 8 on 9.11.18
B. AMRAP 12
6 Strict HSPU
9 TTB
12 Pistols
A. 5 sets
3 Strict Pull Ups + 3 Kipping PU + 3 CTB + 30s Hang
rest 90s
*If 3s are easily doable, increase to 4s (keep hang time the same). Begin by increasing CTB Pull up first, for example if you completed the 3s you could try 3/3/4/30s, then 3/4/4/30s and then 4s across.
B. 4 sets
500m Row
rest 1min
25/20 Cal AB
rest 1min
A. 5 sets
Clean Lift Off + Clean + 2 FS + Jerk
B. For Time
15 UB C&J
18 Back Squat
200m Shuttle Run (50m x 4)
-rest 4min
12 UB C&J
15 Back Squat
200m Shuttle
-rest 4min
9 UB C&J
12 Back Squat
200m Shuttle Run
A. 5 sets
3 Snatch Grip Push Press + 1 Tempo OHS @5s down, 5s pause
B. 4 sets
60s Cal Row
15s rest
60s ME MU
15s rest
60s Cal Row
15s rest
60s ME HS Walk
rest 1min
*score total Cals, total MU and total distance HS Walk
