CAP_SXITY:
A. Power Clean + Push Press + Power Clean + 2 Push Jerk + Power Clean + Split Jerk ; climb to heavy in complex in <18 min
B. EMOM x 12
Minute 1: 8 cal bike + 8 Heavy Russian KB Swings
Minute 2: 15 c2b pullups
+
3 rds superset
Seated Single Arm Arnold Press x 10 each side
GHD Situps x 20 reps
Ring Pushups 10 controlled reps
Barbell bent over Barbell Row x 10 reps
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No or minimal equipment option:
Workout: w/ limited equipment
5 rds
15 plate ground to OH 45/25
10 OH Plate Tricep Extension
15 burpees onto plate
10 kipping HSPU
15 goblet hold squats
100′ burpee broad jump
rest 1 min between rounds
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W/ out Equip:
^same, just using house implements and whatever you have available. Kipping HSPU become hand release pushups, and broad jump to 10′ sections or broken down. See white board video from coach.