30 October

Training (1p)

A. For Time:
21-15-9
Hang Power Cleans (165#)
Burpee Box Jumps (24)
100 - 75 - 50 DU's
*7:48

B. 5m Amrap
3 Strict C2B
5 Strict HSPU
*5+2 HSPU

C. 5m Amrap
5 Ring Dips
7 Inverted Ring Rows
*5 Rounds

D. Tested ēvoFIT Workout
24m AMRAP:
COMPLETE MAX CAL SKI OR BIKE IN 24M RULES: 1. CAN ONLY WORK FOR 30 SECONDS AT A TIME ON BIKE/SKI 2. AFTER 30 SECONDS, MUST COMPLETE A ROUND OF BELOW BEFORE "BUYING" A 30-SECOND SKI/BIKE WINDOW AGAIN. 1 ROUND: EACH ATHLETE CAN BEGIN WITH A 30 SECOND SPRINT BEFORE DOING WORK 40 TORPEDO JUMPING JACKS 30 SECOND STONE CHAIR 20 WINDMILL SIT-UP HOLD 10 D-O-I-U TO BAR TOUCH 100 YARD SLAMBALL RUN 3. ENTIRE TEAM CAN BE WORKING THRU THEIR ROUND OF WORK AT THE SAME TIME. IF TWO PEOPLE GET TO SKI/BIKE AT THE SAME TIME, ONE CHOOSES TO GO FIRST AND COMPLETES ENTIRE 30 SECOND SPRINT BEFORE PARTNER CAN GET ON. 4. 30 SECONDS MAX ON THE SKI/BIKE. SKI/BIKES SHOULDN'T TURN OFF AND CALS SHOULD CONTINUE TO COUNT FOR 24M.
*With Aggie (157 Cals)

E. 9M DL EMOM
10-5-3 (x3) @ 225
*Complete, Light.