Prep:
3min Easy Row
+
Joint Mobility
Fitness
A. AMRAP5
Max sHSPU
At the beginning of each minute, including minute zero, must perform 8 Box Jumps 24/20
B. 4 Sets:
5/arm SA DB Push Press
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec
Heavy on rows and Push Press
C. For Time:
18-15-12-9-6
UB KBS 53/35
36-30-24-18-12
DU
Time cap 10min
Must be UB KBS or go lighter.
RX+ = 70/53 Still has to be UB
Essentials
A. AMRAP5
Strict DB Press 35/20 /hand (Can adjust weight as needed)
At the beginning of each minute, including minute zero, must perform 8 Box Jumps tough height
B. 4 Sets:
5/arm SA DB Push Press
8/arm Parallette Supported SA DB Rows 10X1
rest 90 sec
Heavy on rows and Push Press
C. For Time:
18-15-12-9-6
KB DL 53/35 (One KB)
36-30-24-18-12
Single Under
Time cap 10min