“ JT “
For Time:
21 – 15 – 9:
Kipping Handstand Pushups
Kipping Ring Dips
HR Push-Ups
” SWEAT “
6 x 3:00 Rounds
Odd Rounds:
Buy In = 200m Row
- Max Wall Walks in remaining time
Even Rounds:
Buy In = 50 Air Squats
- Max Burpees in remaining time
A) Squat Cleans
One Squat clean every :20 for 3 minutes
- Rest 1 Minute / increase weight -
One Squat Clean every :30 Second for 3 minutes
* Athletes choose weight *
B) "ELIZABETH"
21 – 15 – 9:
Squat Cleans (135/95)
Ring Dips
With a 20 Minute Clock:
" Elizabeth "
21-15-9 of:
Squat Cleans (135,95)
Ring Dips
- With Remaining Time -
Establish a 1 Rep Max Squat Clean
“Dip Stick”
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)
“Lizzie’s on the Road”
21 Power Cleans, 21 Ring Dips, 400 Meter Run
15 Power Cleans, 15 Ring Dips, 400 Meter Run
9 Power Cleans, 9 Ring Dips, 400 Meter Run
Rx Load – 135/95
“JT’s on the River"
21 Handstand Pushups, 21 Ring Dips, 21 Pushups
25 Calorie Row
15 Handstand Pushups, 15 Ring Dips, 15 Pushups
25 Calorie Row
9 Handstand Pushups, 9 Ring Dips, 9 Pushups
25 Calorie Row
