Every 2:00 for 10 sets:
Split Jerk, 1-5 reps
21-15-9 reps of:
Overhead Lunge, 95/65-lbs.
*100 Double-unders AES
EMOTM x 20 minutes:
1: Sit-ups, 20 reps
2: KB Swing, 15 reps
3: Burpee, 10 reps
4: Rest
Accessory:
Strict Pull-ups x 25-50 reps
10:00 AMRAP
Max Distance Row
*Pace below 1:45/2:00
*1:00 rest if any pull is above pace.
**3 pulls allowed to get below pace.
10 minutes to work up to a:
Heavy Back Squat, 1-3 reps
10 minutes to:
Work up to a Heavy set of 3 Deadlifts
Work up to a Tough set of 3 HSPU
“CFT Triplet”
13 minute AMRAP of:
50 Double-unders
7 Deadlifts, 275/185-lbs.
9 Strict Handstand Push-ups
For time:
800m Run
40 Burpee Box Jump Overs
Rest 5 minutes.
For time:
600m Run
30 Burpee Box Jump Overs
Rest 5 minutes.
For Time:
400m Run
20 Burpee Box Jump Overs
*24/20" Box
Rest Day
“Glen”
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
Rope climb, 10 ascents
Run 1 mile
100 Burpees
Every 1:30 for 15 sets:
Thruster, 3 reps
For time:
30 Squat Clean Thrusters, 135/95-lbs.
“Dork”
6 rounds for time of:
60 double-unders
30 kettlebell swings, 53/35-lbs.
15 burpees
Every 6:00 for 6 sets:
Run 600m
*Due to Extreme Heat using Machines inside will also be an option!
