-Conditioning-
A.
On a continuous running 12 minute clock, complete the following for max reps:
AMRAP 0-4 minutes:
15 Thrusters, 100/65
15 C2B Pull ups
AMRAP 4-8 minutes:
10 Wall Balls, 20/14
10 Kettlebell Swings, 1.5/1 pood
AMRAP 8-12 minutes:
15 Thrusters, 100/65
15 Pull ups
B.
Four rounds, for quality of:
20 Ab Mat Sit ups
20 Hollow Rocks
20 Band Pull Aparts
-Strength Class-
Dead-lift 4x5
Press 4x5
AW
3x
DB Walking Lunges, 16 steps
Rest 45 seconds
Green Band Face Pulls, max reps
Rest 45 seconds
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