11-18-14

STRENGTH – Thrusters 5 thrusters every minute. From 0:00-5:00 (75/50) From 5:00-10:00 (95/65) From 10:00-15:00 (115/80)

CONDITIONING Accumulate 2 min Handstand Then 10 min AMRAP 1 Kettlebell Swing (53/35) 1 Push-up 2 KBS 2 PU 3 KBS 3 PU and continue until you have done 10 min of work.

Score is last completed set plus any additional reps (ex: 10 PU + 5 KBS)

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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca