A: On the 2:30 minutes x 6 - 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)
B: Plank hold 3 minutes
C: GHD back extensiosn 3x 20
B:
For time:
500M row
20 DB thrusters 50/35
10 /8MU
A: On the 2:30 minutes x 6 - 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)
B: Plank hold 3 minutes
C: GHD back extensiosn 3x 20
B:
For time:
500M row
20 DB thrusters 50/35
10 /8MU
Every part (A,B, C, and D) is an AMRAP for rounds and reps, pick up where you left off as well.
A: 2 min on 1 min off x 2
15 thrusters 95/65
15 C2Bs
15 Bar hop Burpees
Rest 3 minutes
B:1:30 min on 1 min off x 3
12 thrusters 95/65
12 C2Bs
12 Bar hop Burpees
Rest 3 minutes
C: 1 min on 1 min off x 4
9 thrusters 95/65
9 Bar hop Burpees
Rest 3 minutes
D: 30 sec on 30 sec off x 5
6 thrusters 95/65
6 Bar hop Burpees