Every food purchase you make is a decision for what type of world you want to live in.
A. EMOM x8
Odd: 5 Muscle Ups
Even: 5,4,3,2,1 Power Clean
B. AMRAP 4
27 Thrusters @ 95/65
27 Boxjumps up and over @ 24/20
AMRAP Double Unders
AMRAP 4
21 Thrusters @ 115/75
21 Boxjumps up and over @24/20
AMRAP Double Unders
AMRAP 4
15 Thrusters @ 135/95
15 Boxjumps up and over @ 24/20
AMRAP Double Unders
*Score is Double Unders
* 4 Minutes Rest in between Rounds
RX and Performance – 95/65 | 115/75 | 135/95
Fitness – 75/55 | 95/65 | 115/75
Fitness Light – 45/35 | 65/45 | 75/55 | Step Ups @ 20
*Bonus*
2 Rounds – 40 Sit Ups / 40 Second L Sit / 4 Rope Climbs
Warlock Weightlifting:
1. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1, 75%x1+1, 80%x1+1
2. Clean Pull – 80%x3x4
3. Box Jump – 4×3
4. EMOM 8 – 8 Cal Bike then Max Effort Sit Ups. Score is sit ups