Monday

For Time:

At 0:00

21 Double Unders

12 Thrusters 95/65

21 Double Unders

9 Clean and Jerks 95/65

21 Double Unders

6 Alternating Single-Arm Devils Press 50/35

For Time:

At 5:00

21 Double Unders

12 Thrusters 95/65

21 Double Unders

9 Clean and Jerks (96/65)

21 Double Unders

6 Alternating Single-Arm Devils Press 50/35

For Time:

At 10:00

21 Double Unders

6 Alternating Single-Arm Devils Press 50/35

21 Double Unders

9 Clean and Jerks (95/65)

21 Double Unders

12 Thrusters (95/65)

For Time:

At 15:00

21 Double Unders

6 Alternating Single-Arm Devils Press 50/35

21 Double Unders

9 Clean and Jerks 95/65

21 Double Unders

12 Thrusters 95/65

• Each interval is on a 5:00 clock
• Complete each interval within the 5:00 window and rest for the remainder of time until the next interval starts 
• Score each interval’s time separately
• First two time through 12, 9, 6 second two times through 6,9,12 opposite order of first two
• RX+: Devils Press (2x Dumbbell)

Accessory:

3 Sets  For Quality:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold (on each side)

:30 Seconds Front Rack Hold (w/ same weight from workout)

:45 Seconds Forearm Plank Hold

L2 Accessory:

5:00 Sandbag Hold 100/80

*try to go unbroken and work on mental toughness