A. Push press - 2.2.2.1.1.1
B. 1 min plank - rest 30s x2
+
2 Rounds for Time:
200 Meter Run
18 Hang Cleans @ 95/65#
1 rope climb
200 Meter Run
18 Box Jumps @ 24/20”
1 rope climb
200 Meter Run
18 Push Press @ 95/65#
1 rope climb
200 Meter Run
36 Double Unders
Cash out: 36 Burpees
Sport -
A1. KB bottoms up walk - 50 ft/sidex4
A2. KB bottoms up press - 8/side x4 @ same weight as A1
B. Deadbug w/leg extension - 10/alt x2 *quality
C. Deadlift - 2x50%, 2x60%, 2x3 x70%
FIT CLASS
Part A
Plate windmill - 10/side x3
KB half kneeling press - 10/side x3
Side plank up downs - 10/side x3
Part B
Seated box jump - 3x3
Russian twist - 20x3
Lateral bear crawl - 25ft/side x3
Workout
1 min Row
1 min Bike
-1 min Rest-
2 min Row
2 min Bike
-2 min Rest-
1 min Row
1 min Bike