03.10.19

Warmup

With a 6 min running clock
2 min AMRAP 6 Lunges/side, 7 Push Press with unloaded bar, 20 Jumping Jacks
2 min run, Bike, Row or Ski
2 min AMRAP 6 Lunges/side, 7 Push Press with unloaded bar, 20 Jumping Jacks

Mobility

Coach’s choice X 6 min

Specific Warmup

4 rounds at a steady pace – 6 min cap
5 Kip Swings
5 Box Jumps – increase height each round to end with height used for Metcon
5 Light American KB Swings

Metcon

“TK”
U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

20 min AMRAP
8 Pull-ups
8 Box Jumps
12 American KB Swings

P – Strict Pull-ups, 36”/30”, 32kg/24kg
L – 4 Strict Pull-ups, 30”/24”, 24kg/16kg
F – 8 Ring Rows*, 24”/20” Step-ups, 16kg/12kg

* set the rings low to the ground so that body is more horizontal and reps are challenging