Tri-Modal Conditioning, Long Duration

“CrossFit Open 18.1” AMRAP 20:
8 toes-to-bar
10 hang clean & jerk w/ 1 DB
14/12 calorie row

“Sorta 18.1” AMRAP 20:
10 toes-to-kettlebell
10 kb swings, American
10/8 calorie bike

After-Hour Accessory Strength Development Exercise

Dip strength: Work hardest level of dip. 3 sets of 10 reps.
5# plate rotations (sidelying ER). Performed by laying on side and keeping elbow connected to the body. 3 sets of 20 each arm.