A. Spit jerks: reach a heavy single in 12 minutes.
B.
3 RFT:
Run 400m
10 clean @60%1RM
30 DU
+
SPORT:
90 seconds Bar MU
rest 30 seconds
60 seconds Bar MU
rest 30 seconds
30 seconds of Bar MU
or
FITNESS:
5-10 strict pull ups or negative
30 second L-sit
x3
SWEATFIT: 6AM, 12PM & 4:30PM
5 min:
200m run buy in; then AMRAP remaining time: 10 Wall Balls – 20 Double Unders
Rest 3 Min
5 min: 250m Row; then AMRAP remaining time: 10 KBS – 10 Burpees
Rest 3 Min
5 min: 10 Cal Bike; then AMRAP remaining time: 5 Renegade Rows – 5 DB Thrusters (35/25)
Rest 3 Min
X 2 sets
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