Saturday 6.22.2019

“FITNESS”

A. Against a 12-minute running clock, complete:Run 800 Metersimmediately followed by as many rounds and reps as possible of:4 Box Jumps8 Kettlebell Push Presses (4 each arm)12 Kettlebell SwingsRest 4 minutes, and then...B. Against a 12-minute running clock, complete:Run 800 Metersimmediately followed by as many rounds and reps as possible of:5 Strict Pull-Ups10 Push-Ups15 Air Squats

"PERFORMANCE"

A. Against a 12-minute running clock, complete:Run 800 Metersimmediately followed by as many rounds and reps as possible of:4 Strict Handstand Push-ups8 Box Jumps (24/20")12 Kettlebell Swings (32/24 kg)Rest 4 minutes, and then...B. Against a 12-minute running clock, complete:Run 800 Metersimmediately followed by as many rounds and reps as possible of:5 Strict Pull-Ups10 Push-Ups15 Air Squats

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.