A. For Time – 18min Cap
800m Run
30 KB Swing 70/53
10 BMU or 20 Pull Ups
400m Run
10 BMU or 20 Pull Ups
30 KB Swing
800m Run
B. Durante Core 3-5 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10s Hollow Hold
A. Press 4×10
*Build to heaviest on set 3, then 90% drop on set 4
B. Every 3min for 8 sets
30s ME Cal Assault Bike
*Compare to 12.5.16
A. E2MOM for 5 sets
1-3 Challenging Rope Climbs
B. 5 sets
On a 2min Clock
14 Burpee Box Jumps 24/20
ME DB/KB GTOH 50/35
rest 1min
A. BS 5×4 @best set of 6 on 10.15.18
B, B. EMOM – 15
Min 1 – Cal Row 15/12
Min 2 – 10-15 TTB
Min 3 – 15-20 Wall Ball
A. EMOM for 4 sets
3 Snatch Lift Off
E2MOM for 4 sets
Halting Snatch (2s @knee) + Snatch
E2MOM for 5 sets
Snatch + 3 OHS
B.
21-15-9-6
OH Lunge 95/65
Pull Ups
Push Ups
*Choose a weight that allows you to do 21 UB OH Lunges
A. 5 sets
2x (Clean DL + Halting Power Clean + Clean)
B. For Time
50-40-30-20-10 Double Unders
10-8-6-4-2 Squat Cleans 155/105
