20min running clock
0-7min EMOM
3-5 squat Cleans (athletes choice in weight)
7-12min
For time
30 cal bike
30 Burpee Box Jumps
12-20min
2-4-6-8-10-12-14…
•DB single arm DB S2OH
•T2B
4 rounds
20 Russian KBS
20 Jump Squats
20 DB Push Press
400m run
21min ladder
5-10-15-20-25-30….
•deadlifts 155/105
•H.R. Push ups
*200m run after each set
20min amrap
7 Hang Squat Cleans 135/95
4 S2OH
17 pull Ups
76 Dubz
3 sets
5min on: 2min off
Amrap
5 P. cleans 155/105
10 T2B
15 HSPU
20 Box jumps
25min amrap
50 step ups
40 sit ups
30 SDHP
20 H.R. Push ups
Tactical Thursday
4 Rounds
400m run
21/21 lunges Left then Right
15/15 DB Snatches Left then Right 50/35
9 Burpees
*RX with weight vest
1500m row
50 DB Thrusters
50 Burpees
1500m row
2 Rounds
50 OH lunges 45/25
50 sit ups
400m run
50 Russian KBS
50 v-ups
400m run
Every 2:30 for 8 sets
8 cal bike
10 pull ups
12 wall balls
Recent Comments