*Last class today is at Noon! We will be preparing for Kilo CrushFest 2015!

ATHLETE

A. Push press 4×4 @80% All sets at 80%.

B. For time*
80 Wallballs 20/14lbs
80 Box jumps
80 KB SDLHP 55/35
*Break-up reps however you wish. 4 sets of 20 of each, 5 sets of  16 reps, 8 sets of 10 reps….choose your own adventure =)

COMPETITOR

A. Squat clean 6×3 @70% – Drop and reset each rep. All sets at 70%.

B. Push press 4×4 @80% All sets at 80%.

C. 10 Rounds: 20m Jog into 60m sprint into 20m jog*
Rest 90 seconds
*Set up cones at each distance, build up speed, sprint 60m, then slow down for 20m.

D. EMOM 10 minutes
1 Legless rope climb w/controlled decent. Sound easy? Throw your light vest on.

Then, depending on your weaknesses, choose ONE of the following:

E1. Met-Con
For time*
100 Wallballs 20/14lbs
100 Box jump-overs 20/16″
100 SDLHP 95/65lbs
*Every 2 minutes, on the minute, row 10/7 calories until completion of workout

E2. Interval Work
AMRAP 3 minutes x 3
5 Burpee box jump-overs 24/20″
2 Ring HSPU
Rest 90 seconds between AMRAPs