Growth & Development

A. 2:00 Amrap

5 Burpee Box Jump Over

15 Goblet Squat

+ max cal rows

+ 1:00  rest between sets

3:00 rest

B. 2:00 Amrap

15 Russian Swings heavy as possible

10 SA DB press each arm

+ max thruster 65/45

+ 1:00 rest between sets

3:00 rest

3RFT

5 burpee box jump over

5 thruster 65/45

100m Run

 

Performance

A. 2:00 Amrap

5 Burpee Box jump over

15 Shoulder to Overhead 95/65

+ Amrap Bike Cals

+1:00 rest between sets

+ 3:00 rest

B. 2:00 Amrap

100m Run

10 thruster 95/65

+ Amrap Double Under

+ 1:00 rest

+3:00 rest

3 RFT

5 burpee box jump over

10 squat clean thruster 95/65

30 double under

 

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