Power Conditioning: 2 Rounds, 1 min work for max reps- 0:15 sec transitions
Rotational slam ball throws to wall (35/20)
Dumbbell Box step up (100/70)
American KB Swings (70/53)
Wall Ball Shots (30/20)
Cals on any machine (choose a different machine for the second round)
—rest 2 min after full round is completed—
“Pyre”
3 RFT-12 Min Cap
9 Squat Cleans (205/145)
6 Ring Muscle Ups
3 Shoulder to Overhead (205/145)
FrameWork: RWAN- somewhere around 75% of your lowest 1RM of the two movements. Sub hardest pulling motion for Ring MU
LeanFit: 12 Min AMRAP (lightweight kb)
12 Burpees
24 KB Russian Twists
36 KB Reverse Lunges
