AM Session
A) 3 Sets:
2 Min Row
rest 1 min
2 Min AD
rest 1 min
1 Min KBS – aim for unbroken weight
1 Min Step Down Box Jumps
rest 1 min
B) 3 Sets:
1 Min FLR On Rings
rest 30 sec
1 Min AMRAP Strict T2B
PM Session
A)
CGBP @31X2 – 3,2,1,3,2,1 – KIncrease Through your wave sets
All tough Sets
B1) 4 Tough Push Press @31X2
rest 30 Sec
B2) 4.4 Kipping HSPU to a deficit @40X1 – do 4 reps a high deficit, then strip plates and do other 4 reps at lower deficit
rest 30 Sec
B3)
3 Strict C2B + 3 C2B + 6 Pull-Ups
X 3-4 Sets – rest 2 mins
C) With a 15 Min Clock – 3 scores – 2 Bars set up
1) 4-8-12-16-20
Pull-Ups
20-16-12-8-4
PS (75/55)
into..
2) FT: 30 PC (155/105)
into
3) Max Cal Row w/remaining time
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