2 RDs
10 Light DB Push Press
5 BB Hang Power Clean
5 Burpee
With a 37 min Running Clock Complete:
0:00-15:00
100 Strict Press 45/35
100 Push Press 45/35
100 Hang Power Clean 45/35
15:00-18:00
…then…
18:00-37:00
5 RFT
20 C2B Pull Ups
10 Front Squats 155/105
2 Rope Climbs 3:1
Warm up: 2RDs at easy pace 10 Light DB up right rows to press 30 D/U 5 Pull Ups 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 6 Min AMRAP 10 DB Snatch 50/35 10 Jumping Squats 30 D/U
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*
8 RFT 3 Hang Sq. Snatch 155/105 5 C2B (10 Pull up, 15 RR) 7 Burpee over bar *21 min Cap* Skill Work
“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run