A) Every 3 minutes for 6 Rounds: Bottoms Up Turkish Get Up x 2/2 Kettlebell Windmill x 4/4 Handstand Shoulder tap x 8/8 (or 25 foot handstand walk) B) AMRAP12 Muscle Up x 3 Goblet Squat x 6 (24/16) KB Snatch x 12 *scale MUs with Jumping MU, Banded MU or 2:1 on C2B Pull-ups
A) 6 Sets Power Snatch x 3 Behind the neck Jerk x 3 Over head Squat x 3 (All to be done unbroken) B) 2 Rounds for time: 800 meter Run (Pacific and back) 30 Toes to Bar 20 Thrusters (115/75)
A) Every 90 seconds for 10 rounds odd – Bench Press x 5 even – Strict Chin-ups x 5 B) 4RFT 30 Russian kb swings (24/16) 20 Burpees 100m kb front rack carry (24/16)
AMRAP7 Toes to Bar x 7 Wall Balls x 10 (20/14) *rest 3 minutes AMRAP7 Deadlift x 7 (185/125) Burpees over Barbell x 10 *rest 3 minutes AMRAP7 Handstand Push-ups x 7 Cal Bike x 10
A) 5 Sets Pendlay Row x 5 Romanian Deadlift x 7 (Same Barbell for both movements) B) 1 minute on, 1 minute off: Rope Climb x 2 American KBS x 14 (24/16) Mountain Climbers x Max Effort with time remaining (Repeat for a total of 7 Rounds)
A) EMOM 12 (4 Rounds of each): 1. Standing KB Seesaw Press x 6/6 2. Single leg Hip bridge x 6/6 3. Hollow body roll to Superman x 6 each way B) 5 rounds for time: 21 med ball cleans (20/14) 15 sit-ups (with med ball) 9 double kb cleans(2×24/16) 100m farmer carry (2×24/16)
A) 5 Sets Back Squat x 5 *work up to 60-65% of your 1RM Back Squat, repeat for 5 rounds B) AMRAP15 5 overhead squats (135/85) 10 Pull-ups 30 Double-unders
A) 5 Sets 1 Strict press + 3 push press + 5 push jerk *work up to a heavy set, must be done unbroken B) 4 rounds for time: 500m row 15 Clean & Jerks (115/85)
Wall balls Pull-ups Power cleans Run
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