A. EMOM 20′: 1- 20″ Top of the Ring Hold 2- 20″ L-Sit Hold 3- 20″ Bottom of the Ring Hold 4- 20″ Handstand Hold B. 3 Rounds for time: 3 Rope Climbs 15 Toes to Bar 30 calories Assault Bike
7 Rounds for time: 7 handstand push-ups, 7 thrusters (60/40kg) 7 Toes to Bar 7 deadlifts 7 burpees, 7 kettlebell swings (32/24kg) 7 pull-ups* * After each round, 10m Front Racked Walking Lunges
A. EMOM 12′: Squat Snatch 2 Reps @70-75% 1RM B. AMRAP 12′: 5 Squat Snatch (60/40kg) 10 Burpees Facing The Bar 20 Double Unders Unbroken
A. SKILLS: Turkish Get Up B. For time: 14/10/6/2 Turkish Get Up Alternating (24/16kg) 28/20/12/4 Chest to Bar
A. STRENGTH: Back Squat 6-6-6-6 @80-82% B. 3 Rounds for time: 800m Run 40 WallBall Shots 20 V-Ups
A. Alternate: – Weighted Chin Ups: 5×5 Rest 1′ – Weighted Ring Dips: 5×5 Rest 2′ B. Cash Out: 100 Push Ups
3 Rounds: 28 wall ball shots 28 Sumo Deadlift high-pulls (40/25kg) 28 box jumps 28 Power Clean 28 calorie row, 28 push ups, 28 Front Squat
A. STRENGTH: Front Squat 4-4-4-4-4-4 B. 4 Sets of 2’30” ON : 2’30” OFF 400m Run Max Reps Thrusters (50/35kg)
A. STRENGTH: Strict Press 5-5-5-5-5 @75-80% B. AMRAP 12′: 5 Push Press (60/43kg) 10 Toes to Bar 20m Bear Crawl
A. STRENGTH: Hang Power Clean 3-3-3-3-3-3 B. “Nasty Girls” 3 Rounds of: 50 Squats 7 Muscle Ups 10 Hang Power Clean (60/43kg)
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