Challenge: Warm up and In 8 Sets or less build to todays feel good heavy strict press. If heels leave floor or feet move, set is over. You guys know what feel good heavy means. If you happen to fail, no repeats here, move on!
L2 20 min AMRAP 400m run 30 air squats 20 push ups 10 pull ups L1 18 min AMRAP 500m row 20 air squats 15 knee push ups 10 ring rows Challenge : 2 sets Max side plank Max side plank other side! Rest 60 seconds between holds
L2 21-15-9 Toes 2 bar Box jumps Push press 75/45. Stay on the lighter side! L1 21-15-9 Toes 2 wall Step ups Push press Challenge: Handstand/ handstand walk practice *work on getting in a handstand against the wall. Or practice freestanding with a spotter!! *if you can handstand walk see how far you can, or see how long you can stay in a handstand walking!
25 Burpees to 6’’ Target (if you are a super ninja and won’t kick, stumble, or trip in any other fashion on erg, you may complete burpees over the erg. If you trip on erg, immediate 20 burpee penalty, so basically, dont touch the erg!)
Remaining time build to 1 rep clean and jerk.
*Add 10 Lbs to lift score if first part is sub 3 for girls, or sub 2:30 for guys. Subtract 10 lbs if its slower!