LET’S GET PHYSICAL

A. 4 rounds - 3 minutes on/ 1 minute off, of:
5 Wall Walks
10 Hang Power Cleans
Max effort Burpees to target in remaining time

B. Sunday Runday
6 Sets of
2:00 @ Moderate Pace
1:00 @ Easy Pace
1:00 @ Fast Pace
1:00 @ Easy Pace

LET’S GET PHYSICAL

20 minute AMRAP of:
Ascending Reps, add 3 reps every round:
3 Thrusters
200 m Run

LET’S GET PHYSICAL

20 minute Fight Gone Bad Style of:
1st Minute: Weighted Overhead Stepping Lunges
2nd minute: Strict Pull Ups
3rd Minute: Alternating Leg V Sit Ups
4th Minute: 10 m Bear Crawl
5th Minute: Rest

LET’S GET PHYSICAL

A1. Bench Press  5 | 8 | 0"
A2. Deadlift  5 | 8 | 3"

B. Lockdown Ghost - 6 rounds FGB Style of:
1st Minute - Kettlebell Swings
2nd Minute - Burpees
3rd Minute - Double Unders/ Jumping Jacks
4th Minute - Rest

LET’S GET PHYSICAL

A. 3 Hang Squat Cleans + 3 Front Squats  6 | 1 | 3"

B. For time of:
75 Jumping Air Squats/ Air Squats
50 Alternating DB/KB Snatch
75 Jumping Air Squats/ Air Squats
50 Burpees
75 Jumping Air Squats/ Air Squats
50 Alternating DB/KB Snatch
75 Jumping Air Squats/ Air Squats

LET’S GET PHYSICAL

A1. 1 Strict Press + 3 Push Press + 5 Push Jerk 6 | 1 | 0"
A2. V-Sit Ups 6 | 10 - 20 | 3"

B. 8 Rounds for time of:
11 Hand Release Push Ups
30 Alternating Stepping Lunge
19 Sit Ups

LET’S GET PHYSICAL

A. Back Squat 3 | 5 | 2"
B. 2 minute AMRAP of: 70% of todays heaviest back squat
C. 2 minute AMRAP of: 50% of todays heaviest back squat
Note: 3 minutes rest between B and C

D. 20 minute AMRAP CF Open 20.2
4 Dumbbell/ Kettlebell Thruster
6 Toes to Object/ V-Sit Up
24 Double Under/ Jumping Jacks

LET’S GET PHYSICAL

A. 15 minute AMRAP:
200 m Run
12 Deadlifts 60/ 45 kg
9 Hang Power Clean 60/ 45 kg
6 Push Jerks 60/ 45 kg

B. Sunday Runday
3 Sets of
2:30 @ Easy Pace
2:30 @ Moderate Pace
2:00 @ Easy Pace
2:00 @ Moderate Pace
1:30 @ Easy Pace
1:30 @ Moderate Pace
1:00 @ Easy Pace
1:00 @ Moderate Pace
2:00 @ Walk