Strength
4 Rounds for Quality
12 Russian Kettlebell Swings (AHAP)
:15 – :30 Ring Support Hold
12 Banded Crunches
Conditioning
E2MOM 12
30 Air Squats
3 Power Cleans (ME)
The power clean weight must be increased every round and there must be 3 successful reps every round. Score is max weight on the final round.
Strength
Every 1:30 for 5 Rounds
1: 6 Bench Press @70 – 75%
2: 6 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
Conditioning
30 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
But….
Everytime you break: 25 Sit Ups
Time Cap 10:00
Long Conditioning
EMOM 40
1: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)
2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)
3 – 4: 400m Run (Fx: 300m)
Strength
3 Rounds
5 Tempo Dumbbell Goblet Squats (55×3)
5 Tempo Good Mornings (55×3)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning
“Quarter Finals Test 1 Sort Of”
3 Rounds
10 Strict Handstand Push Ups (Fx: Kipping)
5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Rest 1:00
3 Rounds
10 Kipping Handstand Push Ups (Fx: 5)
5 Each Arm Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Time Cap 13:00
Strength
Every 2:30 for 5 Rounds
3 Touch and Go Power Clean and Push Jerks (↑)
Conditioning
E3MOM 18
1: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)
AMRAP Calorie Row
2: Rest
