Fitness
“Double Header”
For Time:
50/35 Calorie Assault Bike
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100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
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50/35 Calorie Assault Bike

Open
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
30-25-20-15-10 - GHD Sit-Ups
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50/35 Calorie Assault Bike

CAP 22

Alpha

Push Jerk Skill
Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive 

Minute 2 - :30s Barbell Overhead Hold

Percentages:
On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.

 

Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 155-185-225-185-155
Female Pounds - 105-125-145-125-105

Odd Object Cond
Alternating OTM x 12 (6 Rounds):
Odd - 15/12 Calorie Ski Erg
Even - 50' Hand-over-Hand Sled Pull

Not for tracked time or load, familiarity training on the stationary sled pull. Through a 50' rope (or 25', with two distances pulled), we are stationary throughout as we pull the sled towards us. Build over the course of the five rounds to a heavy for the day.