Main – CrossFit

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU
Followed by 15 bear complex with empty bar

Metcon (Weight)

20 min to build AHAP;

Thruster + push press + push jerk + split jerk

Bar is taken from the ground, no racks.

Metcon (Time)

21-15-9

Burpee

C2B pull-up

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Single stiff leg deadlift x 6-8 reps

Rest 45 seconds

Renegade Rows x 5 reps

Rest 45 seconds

Half-Turkish Get-Ups x 5-6 reps each arm

Rest 45 seconds

Double-Under Practice x 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead

10 BJ

15 KBS

C.

Two sets of:

Farmer’s Carry * 5 shuttle walks

Rest 60 seconds