Don’t forget about Coach Tucker’s HSPU Skills Clinic today at 5:45 PM!

Conditioning

1000m Run
52 Dumbbell Box Step Ups
1000m Run
52 Alternating Dumbbell Hang Clean and Jerks
500m Run
26 Dumbbell Box Step Ups
500m Run
26 Alternating Dumbbell Hang Clean and Jerks

(50/35) (Fx: 35/20) (Rx+: 70/50)

Time Cap 36:00

Post-WOD Finisher

5 Rounds
10 Hollow Body Sit Ups
10 Hollow Rocks

“Elizabeth”

21 – 15 – 9
Cleans (135/95)
Ring Dips

Post-WOD Finisher

3 Rounds
12 Each Side DB Bent Over Row
12 Dumbbell Pull Overs
12 Each Side Dumbbell Bicep Curl
12 Close Grip Push Ups

For biceps curls and bent over rows, hold weight in non-working hand at the top of the range of motion for that movement and alternate every 6 reps.

Don’t forget about Coach Tucker’s HSPU Clinic on Wednesday at 5:45 PM! You can find more details here.

Strength

E2MOM 10
7 Deadlifts @60 – 65%

Reset every rep and start from dead stop.

Conditioning

5 Rounds
8 Pull Ups (Fx: 5) (Rx+: 12 C2B)
8 Toes to Bar (Fx: 5) (Rx+: 12)
8 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)

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