June 12, 2019 – Strength and Conditioning

For Quality & then Time

A. 5 Rounds For Time of Barbell Thrusters, Pistols, and Box Jumps

5 Rounds for Time:
3 Barbell Thrusters
6 Pistols
9 Box Jumps 76/61 cm

Barbell Thruster
> Unbroken, building throughout

Box jump box
> 76cm = 61cmBox + 2x blue and 1 yellow bumper

B. 2 Rounds For Time of Man Makers, Rowing, Strict Handstand Push-Ups, and more

2 Rounds for Time:
3 Man Makers @ 22.5/15 kg
Row 400 meters
5 Strict Handstand Push-Ups
Bike 600 meters
7 Strict Pull-Ups
Run 800 meters
9 Muscle-Ups

C. Post class Optional

Post class Optional
Extra Credit for team brownie points:
5rounds for quality
-5 Strict Press *Must increase weight ea round)
-10 GHD *Adv – 6 Dragon
Scoring: Not Scored
Time Cap: 13 minutes

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