Tuesday 3 July

A. Gymnastics
3 Rounds (12min cutoff)
0:20s Chin-Over-Bar Hold
15 Banded Lat Pull-Downs
10 Strict Chin-Ups (band as needed)

B. “Captain Crunch”
AMRAP 4
3 Rounds at (95/65)  (RX+ 135/95)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining

–rest 4 minutes–

AMRAP 4
2 Rounds at (135/95)  (RX+ 175/115)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining

–rest 4 minutes–

AMRAP 4
1 Round at (155/105)  (RX+ 205/135)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

C.E. – Odd-Object Conditioning
For Time
25 Dumbbell Box Step Overs
50/35 Calorie Ski Erg or 100 Banded Pull-Aparts
25 Dumbbell Burpee Step Overs
Rx – 50’s/35’s to a 24″/20″ Box