Body-weight front squat ladder
For the ladder pattern, perform
-one rep the first minute,
-two reps the second minute,
-three reps the third minute,
continuing as long as you are able- you can re rack the weight if necessary, as long as you complete your reps in the minute
Scaling:
-If bodyweight it not reasonable to you, then use around 55% of 1RM
Row 5,000 meters
Hooray for rowing! Show up and put in the work! 🙂
Clean & Jerk
2-2-2-2-2
Get as heavy as possible
Then
5:00 AMRAP-
-20 Thrusters, 45/35
-10 Lateral burpees
5 min AMRAP
-6 alternating Turkish getup (as heavy as you can handle well)
-18 box jumps
-36 double unders
Spend up to 15 min working on High box jumps
5-4-3-2-1
increase height with each round. rest between rounds.
Work up to a 1RM Turkish getup. If you exceed available db or KB weight, please add plates to a barbell
Up to three attempts at maximum handstand hold.
Scale to where you can aim for a minute or more.
Rest as needed between attempts
If your free-standing hold is less than 30 seconds long, then use the wall for assistance.
Face the wall with wrists 6 inches or less from the wall if you can. If this lasts less than 30 seconds, then face away from the wall.
Up to two attempts at max UNBROKEN double unders.
If you can do more than 400 unbroken double unders, then attempt triple unders
For time, fast and heavy: (53/35)
-21 DB/KB thrusters
-Run 400 meters
-18 DB/KB thrusters
-Run 400 meters
-15 DB/KB thrusters
-Run 400 meters