9AM “Non Violence”
Capacity Test
Erg 10 minute time trial - max distance
Conditioning/Fun
Every 3:00 x 6 rounds
Even Rounds:
30 dumbbell push press
30 db FS
Odd Rounds:
30 burpees
Cash Out
Pike Leg Lift Overs - :20s on, :40s off x 4 sets
10am Self Destruction
Power Clean + Burpees Over Bar
42/30/18 @135/95
Hang Clean + Double Unders*
42/30/18
*2x double unders
Thrusters + Row
50 thrusters
100 calorie row or bike
Rx = 135/95 - go heavy