“Drive out Darkness” AMRAP
50 Box Jumps
25 Pull-Ups
50 Walking Lunges
25 Toes2Bar
50 KB Swings
25 Burpees
50 Wallballs
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that”
-MLK
3 Minutes Bike/row, then:
2 Rounds:
10 Russian Kettlebell Swings
10 Goblet Squats (with 3 sec. pause at bottom)
10 Lunges with a twist
10 Push Ups
10 Single arm Kettlebell Press (5L/5R)
This weight should be around 65-75% of your one rep max.
21-15-9
Overhead Squat
Floor Press
Competition
105/75
Intermediate:
95/65
Scaled:
85/55
Cap 10 minutes
5 Minutes of Ankle and shoulder mobility, then:
2 Rounds of:
10 Tap Swings to a Pike
10 Scap Pull ups
10 Pistols on the rig (5L/5R)
10 Figure 4’s on Rig (5L/5R)
10 Single Arm Kettle Bell Press (5l/5R)
EMOM10
4 Strict Hand Stand Push Ups – Even
4 Strict Ring Dips – Odd
2 Minute Rest
EMOM10
6 Toes 2 Bar – Even
6 Pistols – Odd
**** Please scale up or down depending on your proficiency in each movement. Athlete should be working for no less than 20-30 seconds each minute. ****
5 Rounds for time of:
15 Wallball Shots
15 Power Cleans
Cap 16
Competition
Wallballs 20/14, 10/9
Cleans 95/65
Intermediate
Wallballs 14/10, 10/9
Cleans 85/55
Scaled
Wallballs 14/10, 9/8
Cleans 75/45
