“Come Clean”
AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Bike
Max Power Cleans (115/80)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Row
Max Power Cleans (135/95)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Bike
Max Power Cleans (155/105)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Row
Max Power Cleans (185/135)
1. Strict Handstand Push-ups
AMRAP 3: Strict Parallete Handstand Push-ups
Rest 1:00
AMRAP 3: Strict Handstand Push-ups (4.5/3″)
Rest 1:00
AMRAP 3: Strict Handstand Push-ups
*Repeat from last week
2. Conditioning
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike
Max Power Cleans (185/135)
rest 3 minutes
AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike
Max Power Cleans (205/145)
rest 3 minutes
AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike
Max Power Cleans (225/155)
rest 3 minutes
AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike
Max Power Cleans (245/165)
3. Row
6 x 500m Row
Rest 1:00 between efforts
4. Midline
50-40-30:
GHD Sit-ups
Reverse Hypers