A) 3 Rounds:
10M Butt Kickers
10M Bear Crawl
10M Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar
B) 3 Rounds:
1min Calorie Row at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 at RPE7
Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.
8 Min AMRAP:
8 Calorie Bike
8 Thrusters, 95#/65#
– 2 Minute Rest
8 Minute AMRAP:
16 Hand Release Push-Ups
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Thrusters: you should be able to complete all repetitions in 1 set unbroken, each round.
Double-Unders: you should be able to complete all sets in 20 seconds or less. Scale as needed.
Hand Release Push-Ups: Y\you should be able to complete each set in 1 minute or less. Scale as nee