Friday 12 January

“Triple Chipper”

For Time: (30min cutoff)
15/12 Calorie Bike
15 Thrusters
12 Hang Power Cleans
9 OHS

36 Calorie Row
15 Thrusters
6 Hang Power Cleans
15/12 Calorie Bike
6 Hang Power Cleans
9 OHS

27 Lateral Burpees
15 Thrusters
12 Hang Power Cleans
9 OHS
15/12 Calorie Bike

Weight: 95/65 OR 115/80 – Athlete’s Choice

 

C.E. – (Optional, to be done on your own time)

Strict Handstand Push-ups
AMRAP 7
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
*Climb until cap is reached

Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
*Rest as needed between

Accumulate 2:00 in an L-Sit Hold
*Break up as you see fit

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