16.5 For time: 21-18-15-12-9-6-3 Thrusters 65/95 Bar facing Burpees *If you completed 16.5 Thursday, do the following today.  If you did not do 16.5 on Thursday do 16.5 today With a running Clock: Mins 1 & 2: 400m or 300m or 200m Run + AMRAP OHS, 95/65 Min 3: Rest Mins 4 & 5:  Run + AMRAP DU’s […]

With a running Clock: Mins 1 & 2: 400m or 300m or 200m Run + AMRAP OHS, 95/65 Min 3: Rest Mins 4 & 5:  Run + AMRAP DU’s Min 6: Rest Mins 7 & 8:  Run + AMRAP T2B Mins 9: Rest Mins 10 & 11:  Run + AMRAP Burpees Min 12: Rest Mins 13 & 14:  Run + […]

Rest Day!!! Open Gym 5:30am Oly class 5:30pm

For time: 20 KB Power Snatch (10 each arm) 55/35 30 Hand-Release Pushups 40 Wallball Sit-ups 10 Dumbbell Power Snatch 55/35 20 Hand-Release Pushups 30 Wallball Sit-ups

1. Conditioning EMOMx12 odd: 12/10 Calorie Row even: 12 Box Jumps (jump every rep to games standards) Rest 3 min. 2. Conditioning EMOMx12 odd: 10 Thrusters 95/65 even: 10 Burpees 3. Practice 3 min of max reps pistols