Growth & Development

A. Amrap 3:00

8 burpee

12 kbs

+ 1:00 rest x 2 sets

+ 3:00 rest

B. Amrap 3:00

6 thruster 75/55

10 box jump/ step up

+1:00 rest x 2 sets

+ 3:00 rest

C. Amrap 3:00

7/5 bike cals

25 single under

7 deadlift 135/95

 

Performance

A. Amrap 3:00

25 double under

5 lateral burpee

5 shoulder to overhead 135/95

+ 1:00 rest between sets x 2 sets

+3:00 rest

B. Amrap 3:00

6 thruster 95/65

12 box jump

+ 1:00 rest between sets x 2 sets

3:00 rest

C. Amrap 3:00

100m row

5 burpee

7 kbs 53/35

 

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