CrossFit:
Top Heavy
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Back Squat
10-8-6-4-2 Back Squats
All sets are completed "On the 3:00", and all repetitions are taken from the rack.
On the 0:00... 10 Reps @ 70%
On the 3:00... 8 Reps @ 75%
On the 6:00... 6 Reps @ 80%
On the 9:00... 4 Reps @ 85%
On the 12:00... 2 Reps @ 90%
Top Heavy
AMRAP 18:
9 Power Cleans (155/105)
12/9 Strict HSPU
9 Front Squats (155/105)
12/9 Strict Pull-Ups
Row Conditioning
On the 0:00... 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row
On the 5:00... 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row
On the 10:00... 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row
Synergy:
Push Strength
12 Hand Release Pushups + 2 Wall Walks
*4 Rounds
Then,
Jump, Jump, Lift
3 Rounds for Time:
100 Jump Rope Singles
30 Alt. DB Snatches
30 KB Deadlifts
