September 30, 2023Part 1On the 2:00 x 5 Sets: 2 Push JerksSame Weight Across SetsPart 2For Time: 600m Row/1500m Bike 10 Hang Clean & Jerks 400m Row/1000m Bike 10 Hang Clean & Jerks 250m Row/600m Bike 10 Hang Clean & Jerks
Part 1On the 2:00 x 5 Sets: 2 Push JerksSame Weight Across SetsPart 2For Time: 600m Row/1500m Bike 10 Hang Clean & Jerks 400m Row/1000m Bike 10 Hang Clean & Jerks 250m Row/600m Bike 10 Hang Clean & Jerks
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes