Water Proof
For Time:
21 - 15 - 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)
15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)
12 - 9 - 6
Burpees over Bar
Thrusters (95/65)
Water Proof
12 - 9 - 6:
Row Calories
Front Squats (135/95)
Directly into...
12 - 9 - 6:
Toes to Bar
Hang Squat Cleans (115/80)
Directly into...
12 - 9 - 6:
Barbell-Facing Burpees
Thrusters (95/65)
Gymnastics Conditiioning
AMRAP 4:00 - 10 KBS (53/35), 25' HS Walk
Rest 2:00
AMRAP 4:00 - 10 KBS (53/35), 25' HS Walk
Recovery Bike
25:00 Effort
*On the 5:00, 10:00, 15:00 and 20:00 - 15 GHD Sit-Ups
Lower The Dynamite
For Time: 25 Minute Time Cap
30 Goblet Squats
30 Walking Lunges
1 Minute Plank
40 Goblet Squats
40 Walking Lunges
2 Minute Plank
50 Goblet Squats
50 Walking Lunges
3 Minute Plank
*planks do not have to be all in one effort. For example, the 3 minute plank could be 6 :30 planks
