Thursday’s Workout: 10-17-19

Conditioning: “Here Comes The Hotstepper”

Black or RX: Complete the following:

3 Rounds for time: 

10 Thrusters 95#/65

10 Kipping Pull ups

Rest 3 minutes, then: 

3 rounds for time of: 

20 Wall Balls 20#/14

10 Hang cleans 95#/65

Rest 3 minutes, then:

3 rounds for time of:

30 Air Squats

10 Push jerks 95#/65

Green or scaled: Complete the following:

3 Rounds for time: 

10 KB squat cleans 70#/53

7 Assisted pull ups or 10 ring rows

Rest 3 minutes, then: 

3 rounds for time of: 

20 Wall Balls 14#/10

10 Shoulder height Kettlebell swings 70#/53

Rest 3 minutes, then:

3 rounds for time of:

30 Air Squats

10 Slam Balls 20#/15 

Blue or RX+: Complete the following:

3 Rounds for time: 

10 Thrusters 115#/80

10 Chest to bar pull ups

Rest 3 minutes, then: 

3 rounds for time of: 

20 Wall Balls 30#/20

10 Hang cleans 115#/80

Rest 3 minutes, then:

3 rounds for time of:

30 Air Squats

10 Shoulder to overhead 115#/80

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