Tuesday-Performance
Mobility-PVC/Band Pullaparts
Warmup-3 RNFT
10 DB Thrusters
30 Doubles
10 Push Jerks (Bar)
A) Push Jerks 5×3@85%
B) Intervals :4 Rounds
AMRAP 2
25 DB Thrusters (50/35) Rd2-20/Rd3-15/Rd4-10
then, max doubles in remaining time
*Rest 2 mins
*Score max doubles
C) Accessory: AMRAP 10
Row 250/200m *SPRINT
5-10 Strict Ring Dips
*Alternate rounds with a partner
Tuesday-Fitness
Mobility-PVC/Band Pullaparts
Warmup-3 RNFT
10 DB Thrusters
30 Doubles
10 Push Jerks (Bar)
A) Push Jerks or Push Press 5×3@85%
B) Intervals :4 Rounds
AMRAP 2
25 Slam Ball Thrusters 30/20) Rd2-20/Rd3-15/Rd4-10
then, max doubles or singles in remaining time
*Rest 2 mins
Mobility-PVC/Band Pullaparts
Warmup-3 RNFT
10 DB Thrusters
30 Doubles
10 Push Jerks (Bar)
A) Push Jerks or Push Press 5×3@85%
B) Intervals :4 Rounds
AMRAP 2
25 Slam Ball Thrusters 30/20) Rd2-20/Rd3-15/Rd4-10
then, max doubles or singles in remaining time
*Rest 2 mins
*Score max jump rope
C) Accessory: AMRAP 10
Row Row 200/150m *SPRINT
5-10 Quality Push ups
*Alternate rounds with a partner