15 min Stretch
CORE
Not For Time:
30 Vups
40 med ball dead bugs
50 GHD Sit-ups(single leg vups
60 vtucks
70 AbMat Sit-ups
Recovery
30 min
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil's Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Farmers Carry
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: 50 / 35 lb
Box: (20")
WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b
PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
