CONDITIONING
"KALSU"
100 THRUSTERS FOR TIME
EVERY MINUTE STARTING AT 0:00 PREFORM 5 BURPEES #95/65
*SCALE BY REDUCING WEIGHT, SHOULD BE ABLE TO DO AT LEAST 5 IN A ROW.
STRENGTH
BENCH PRESS
5-4-3-2-1 BUILD IN WEIGHT
WORKOUT
AMRAP 15
10 PULL UPS
15 BOX JUMPS
20 KETTLEBELL SWINGS #53/35
STRENGTH
3 SETS OF
10 WEIGHTED BOX STEP UPS, EACH LEG
10 SINGLE ARM BENT OVER ROWS, EACH ARM
CONDITIONING
EVERY 8:00 X 3
500M ROW
25 WALLBALLS
25 BURPEES
SKILL
REVIEW HSPU PROGRESSIONS
EMOM 20
1- 5 HSPU*
2- 15/12 CAL MACHINE
3- MAX DOUBLE UNDERS
4- REST SCORE IS TOTAL DOUBLE UNDERS
SKILL ACCESSORY
3 SETS OF
5/5 SINGLE LEG RDL
:30 KB SUITCASE HOLD
WORKOUT
"DUMBBELL DT"
5 ROUNDS ON EACH ARM OF
12 DEADLIFTS
9 HANG CLEANS
6 STOH #50/35
CONDITIONING
POWER 40 EMOM
1- 12/10 CAL MACHINE (ROTATE MACHINES)
2- 12 ALT DUMBBELL SNATCHES
3- :45 PLANK
4- 12 ALT SINGLE DB BOX STEP UPS
CONDITIONING
5 RFT
400M RUN
30 KETTLEBELL SWINGS
20 WALL JUMP OVERS
* 35M CAP *
YOU CAN USE YOUR HANDS
CASHOUT WITH A PARTNER
STRENGTH
3 x 12 BENTOVER BARBELL ROWS @ TEMPO
3 x 6 EA FRONT FOOT ELEVATED SPLIT SQUAT
CONDITIONING:
PARTNER WOD AT 0:00 AMRAP 13 (Stripes and Original Colonies)
7 SYNCHRO BURPEES