Tuesday October 22nd

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 16[8/8] Single Arm "Bottoms Up" Kettlebell Press
2) 1-3 Rope Climbs / Footwork

Start very light and go SLOW and CONTROLLED pressing without letting the KB turn and fall onto forearm

D - Footwork Practice / Rope Pulls / Ring Rows / Alternating DB Bent Over Rows
F - Working on Efficiency (Less pulls to get to the top)
P - Legless / L-Sit / Weighted(vest)

WOD

AMRAP 15 w Buy In
BUY IN:
1,500/1,200m Row OR Ski
(3,000m or 1.86miles Bike)

Then AMRAP in remaining time of...
24 Double Unders
12 Deadlifts
8 Push Ups

(3,000m or 1.86miles Bike)
D - Choose Weight, 48 single unders
F - 135/95
P - 185/125

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BURN

SWEAT STEADY

AMRAP 8
12 KB Goblet Squats
12 KB Swings
12 Jump Squats
12 KB Push Press

Rest 2:00

EMOM 12
Min 1) :30 Burpees
Min 2) :30 DB Hang Clean & Jerks
Min 3) :30 DB Deadlifts

Rest 2:00

AMRAP 8
12 DB or KB Weighted Step Ups
3 Rope Pulls / 10 Ring Rows
1:00 Wall Sit