July 2017; Light

Test

“Karen”

150 Wallballs (20/14; 14/10; 10/6; 6/4)

Training #1

70 Power Snatches (75/50; 65/45; 55/40; 45/35; 35/25)

50 Burpees; 35 Burpees; 20 Burpees

30 Ring Dips; 15 Ring Dips; 30 Box Dips; 15 Box Dips

Training #2

10 Min. AMRAP

10 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)

10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows (choose ring row angle that fits ability)

Training #3

4 Rounds

12 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

12 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35; 35/25)

12 Push-ups; 6 Push-ups; 12 Elevated Push-ups (Choose elevation level that fits ability)

12 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)