A1. Bench Press 5×1 rest :30

A2. 5-10 Strict Pull Ups; rest 2-3 mins

2 Rounds :30 on/ :30 off

– Ring Dips

– Deadlift 155/105

– HSPU

– DB Snatch 50/35

rest 1:00 BW

*Score all reps

AeroFIIT Day

10 Rounds:

1 Min Assault Bike for Cals

1 Min Farmers Carry For Distance 70/53 (25Ft Lanes; 50ft = 1 Rep)

1 Min Rest

A1. Back Squat  5×1 rest :30 (build from last week)

A2. 3 High Box Jumps; rest 2-3 mins

3 RFT

20 Front Rack DB Reverse Lunges 50/35 (each leg counts as rep)

10 Burpees

15 Wall Balls 20/14

30 Double Unders

For time:

Run 800m

30 TTB

20 STOH 135/95

Run 400m

20 TTB

15 STOH 155/105

Run 200m

10 TTB

10 STOH 175/115

Squat Snatch

1.1@80% x 3 sets; rest :20; rest 2 mins

EMOM 20

– 15 Cal Row

– One Round CTB Cindy (5 CTB, 10 Push ups, 15 Squats)

AeroFIIT Day

12 Min Bike and Row each using the same pattern; rest 6 mins between:

2:00@ 50% RPE

2:00@60% RPE

2:00@70% RPE

1:30@75% RPE

1:30@80% RPE

1:30@85% RPE

1:00@90% RPE

:30@100% RPE

Clean and Jerk

1 Clean. 1Clean and Jerk@75% x 5 sets; rest :20; rest 2 mins

For Time:

30-20-10

Cal Row

15-12-9

Thruster 95/65

A1. Bench Press 5×3 rest :30

A2. 5-10 Strict Pull Ups; rest 2-3 mins

Every 3 mins for 6 sets:

9 STOH 135/95

9 Chest to Bar Pull Ups

9 Ring Dips

20 Min AMRAP split work with a Partner ;

Maintain social distance and do not share equipment

50 KB Swings 70/53

200 Double Unders

50 Sit Ups

A1. Back Squat  5×3 rest :30 (build from last week)

A2. 3 High Box Jumps; rest 2-3 mins

15 Min AMRAP

4 Burpees

6 HSPU

10 Cal Row

12 Wall Ball Shots 20/14