4 Sets (1 Set every 8 min)
500m/400m Row
25 Front Squat 155/105 (Scale: 115/80)
500m/400m Row
50’ HSW
200507
10 min AMRAP
10 Burpee Box Jump 24/20
10 Single Arm Thruster Right 50/35
20 SA Thruster Left
-Rest 2 min
8 min AMRAP
10 Burpee Box Jump
12 SA Thruster Right
12 SA Thruster Left
-Rest 2 min
6 min AMRAP
14 Burpee Box Jump
14 SA Thruster Right
14 SA Thruster Left
200506
5 Sets
5 min AMRAP
40 DU
20 Alternating DB Hang Clean and Jerk 50/35
-Rest 1 min b/w sets
200505
Run
2000m
-Rest 3 min
4 Sets
5x200m Fast
-Rest 1 min b/w reps
-Rest 2 min b/w sets
200504
20 min AMRAP
50 Box Jumps 24/20
50 Burpees
50 Alternating Hang DB Clean and Jerk 50/35
50 Sit ups
200320
1000m Row/ 2k Bike
25 SHSPU
25 OHS 155/105
50 GHD
-Rest 5 min
50 GHD
25 OHS
50 T2B
25 SHSPU
1000m Row/2k Bike
Time cap for each: 16 min
200319
Morning Class
Active Recovery
Lunch Class
1000m Row/ 2k Bike
25 SHSPU
25 OHS 155/105
50 GHD
-Rest 5 min
50 GHD
25 OHS
50 T2B
25 SHSPU
1000m Row/2k Bike
Time cap for each: 16 min
