Thursday 9.7.20

AMRAP 15

6 box jumps

6 dumbbell thrusters

6 toes to bar

*at 5:00 and 11:00 perform 3 rounds of dumbbell DT:

12 deadlifts

9 hang power cleans

6 shoulder to overhead

Gymnastics test

AMRAP 2

Max reps handstand push ups

*scale HSPU to wall walks or hand-release push ups (make sure feet stay in contact with the ground on hand-release push ups)

10 9 8 7 6 5 4 3 2 1

Seated bicep curl-to-press

French press

Reverse snow angels

3 sets of 15 reps

Rest 1 minute between sets

3 way raise

3 sets of 10 reps per movement

Rest 1 minute between sets

*Find two moderate-light items to hold in each hand and perform with control. Do not rush through your reps

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