Tuesday 7.21.15

Essentials:
A.
4 Sets
Active Handstand Press on Belly x 45sec
On the 2:30min
or
ADAPT

Rest 3min

B.
35min AMRAP
Farmers Carry x 200 meters
Turkish Get Ups x 5 reps
Bear Crawl x 25 meters
Overhead Carry x 100 meters
½ Bodyweight Pull Ups x 5 reps
Ball Slams x 25 reps
Tire Flip x 2 reps

Fitness:
A.
4 Sets
Hand Stand Holds x 45sec
On the 2:30min
*Switch back and forth between Nose to Wall and Heals to Wall
or
ADAPT

Rest 3min

B.
35min AMRAP
Farmers Carry x 200 meters 35/25
Turkish Get Ups x 5 reps 35/25
Bear Crawl x 25 meters
Overhead Carry x 100 meters 35/25
Strict Pull Ups x 5 reps
Ball Slams x 25 reps 35/25
Tire Flip x 2 reps

Performance:
A.
10min to Find a 1RM Split Jerk Off Blocks

Rest 3min

B.
40min AMRAP
Farmers Carry x 200 meters 55/35
Stone to Shoulder x 5 reps
Handstand Walk x 25 meters
Overhead Kettlebell Carry x 100 meters 55/35
Bar Muscle Up x 5 reps
GHD Sit Ups x 25 reps
Tire Flip x 2 reps

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