As a preview of your week, here are some of the movements you can expect to see…

Mono structural: Row, Bike, Run, Double Unders

Gymnastics: Burpee, Bar MU/Pull Ups, T2B, Sit Ups, HSPU

Weightlifting: Wall Ball, C&J, Air Squats, Deadlift, KB (Hang Clean, Push Press, Lunge, Snatch)


7 Minute AMRAP

20/17 Cal Row

25 Wall Ball (20/14)(10’/9”)

20 T2B

Rest 5 Minutes

7 Minute AMRAP

20/17 Cal Bike

25 Air Squats

20 KB Snatch (53/35)

For Each of these AMRAPs, we are looking to push pace at a consistent level.  Realizing the T2B may be the limiting factor here, work hard to go unbroken on the wall balls and then break your T2B into manageable sets (8-7-5) (5-5-5-5).

For the Bike….gotta push it here and recover a little on the air squats.  Look to keep the KB snatch unbroken even if you are doing two sets of 5 & 5 each arm try not to put it down.