Cincinnati Strength & Conditioning
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
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A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.