Saturday
Teams of 2
AMRAP 30
8 Rounds:
L: 6; S: 10 T2B
L: 10; S: 20 Burpee to Plate – 15lb
L: 14; S: 30 Air Squats
*Little Murph-ish preview for Monday.
-immediately into:
8 Rounds:
12 Deadlifts – L: 105/75; S: 155/105
9 Hang Power Cleans
6 Jerks
-immediately into:
8 Rounds:
30 Wallballs
20 Push Press (S: HSPU)
10 Power Cleans
Sunday
Teams of 2
In 20min, complete:
3 Rounds
Run 800m or Row 1000/800m or Bike 2000/1600m – split evenly
Row 1000/800m or Run 800m or Bike 2000/1600m – split evenly
L: 100; D: 150 Double Unders
*Try to get out on the road today, so you only have one piece of equipment for this first section.
-rest until 20:00, then:
In 10min, complete:
42, 30, 18
2-DB Thrusters – L: 30/20; S: 50/35
RKBS – L: 53/35; S: 70/53
-rest until 30:00, then:
100 V-Ups
Skillz Class
Temporarily Cancelled for the Summer
Run Programming
2 Rounds
Run 800m – moderate
Rest 45sec
Run 800m – moderate
Rest 45sec
Run 800m – moderate
Rest 5min