April 24
Skill/strength 4 rds 20 Ghds 40 Russian twists 20 Hollow rocks 30 seconds flutter kicks Conditioning For Time10-9-8-7-6-5-4-3-2-1 Reps of:Alternating Dumbbell Snatches (60/40)Handstand Push-Ups
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Skill/strength 4 rds 20 Ghds 40 Russian twists 20 Hollow rocks 30 seconds flutter kicks Conditioning For Time10-9-8-7-6-5-4-3-2-1 Reps of:Alternating Dumbbell Snatches (60/40)Handstand Push-Ups
Read MoreStrength Front Squats 5*5@ 80% Conditioning: 3 round 12 Overhead Squats (135/95 lb) 45 Double-Unders 25/20 calorie Row
Read MoreStrength Strict Press 4*3 @70% Push Press 3*2 @ 85% Conditioning 16 min Buy in 600 meters Amrap 15 sit ups 12 burpees 9 deadlifts 6 hang cleans 3 shoulder to over head RX 155/105
Read More4 rounds 12/10 cal ride 10 HSPU 100 meter sled push 12 one arm snatches 50/30 20 ghd sit ups
Read MoreStrength Bench Press 6*2 @ 90% Ring dips 6*5 (Scaled ring dips is push ups) Conditioning 3 rounds 400 meter run 21 kettlebell swings 70/53 15 Box jumps 30/24 9 pull-ups or (advanced is 4 bar muscle ups)
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