Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Back Squat
2 x 10 Air Squats
For Time
21-15-9
Back Squat @ 40% of 1 rep heavy
Ring Dips
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Push Jerk
2 x 10 hip extensions
AMRAP for 4 minutes
5 Push jerk 115/85 Pull from the ground
7 Bar over Burpees
Rest 3 minutes
AMRAP for 4 minutes
5 HSPU
7 Box Jumps 24/20
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Power snatch
2 x 10 OHS with PVC
Increase weight up to a heavy 2, then back the weight down for best technique for a set of 4.
AMRAP for 12 minutes
3 Muscle-ups
7 Thrusters 95/65
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Double Unders
2 x 10 Toes 2 Bar
10 minutes to work on Double Unders or Triple Unders
Record highest unbroken set
See Annie Run
50 Double Unders
50 Sit-ups
Run 200 meters
40 Double Unders
40 Sit-ups
Run 200 meters
30 Double Unders
30 Sit-ups
Run 200 meters
20 Double Unders
20 Sit-ups
Run 200 meters
10 Double Unders
10 Sit-ups
Run 200 meters
20 minute time cap
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Squat Clean
2 x 10 Ring Dips
4 RFT
15 Pull-ups
5 Clean and Jerks @ 60% 1 RM