Tuesday, March 19, 2019


One set every 2 min for 12 min (6 Sets):

Build up to 3RM from rack Thruster

F: 5x Front Squat + 5x Push Press [all fsq, then all ppr]

P/S: build to tough set of 3 rep thruster


"Controlled Chaos"

12 min Alt EMOM

Start at worst station; rotate through

4 sets through:

1. Row/Airdyne; 10/8 Cals high effort

F: 8/6 reps

P; as rx S: 12/10 Cals

2. Thruster x10-12 reps

F: 2DB Thruster or light barbell

P; 95/65#

S: 115/75#

3. CtB Pull Ups x10-12 reps

F: 8-10x Ring row or kipping pull up practice

P: 8-10 reps for quality [start off at CtB then go to chin over bar]

S: CtB Pull Ups x12-15 reps

Score is slowest time at each station in any 1 round. Input the slowest time from any movement as the score, then write the slowest times for all movements into the notes section.