CTF HOLIDAY PARTY IS TONIGHT!! Be there. BOOM!
MOB: Full body
WU: 3 rounds of :30 of double under practice/:30 rest. Review movements.
CI: AMRAP in 9:00 of:
3 hang power cleans 135/95
10 hand release pushups
6 hang power cleans
10 hand release pushups
9 hang power cleans
10 hand release pushups
12 hang power cleans
10 hand release pushups
etc., how far can you get in 9:00?
Rest 3:00
Option 1: 115/75
Option 2: 95/65
Option 3: Weight of choice. Sub of choice. RKB ok
CII: 200 double unders for time. Rest 3:00. THIS PORTION OF THE WORKOUT HAS A 5:00 CAP.
Option 1: 150 double unders
Option 2: 100 double unders
Option 3: Max singles or double under attempts or toe taps in 3:00.
CIII: AMRAP in 7:00 of:
10 4-count mountain climbers
10 situps
20 4-count mountain climbers
20 situps
30 4-count mountain climbers
30 situps
etc., how far can you get in 7:00