Part A: Push Jerk 4 @ 60% 3 @ 70% 2 @ 75% 1 @ 85% 2×3 @ 75% Part B: AMRAP 10 3 Strict Pull Ups 6 Toes to Bar 6 OHS (75/55) 9 Box Jumps (24/20) C:...
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Part A: 0:00 – 2:00 Max Cal Row ~Rest 2 mins~ Part B: 4:00 – 14:00 EMOM 10 4 Deadlifts (70% of 1 RM) 8 Hand Release Push Up ~Rest 2 mins~ Part C: @16:00 800m Run Part D:...
Part A: Power Snatch 6×3 (75-80%) Drop and reset between reps. Part B: 5 Rounds 12 Alt. Single DB Front Rack Lunges, in place (50/35) 3 Strict HSPU 6 Kipping HSPU 35 Double Unders Rest 1 min after each...
With a partner switching off every other round: AMRAP 9 6 TTB 4 Box Jump (30/24) 6 Thruster (95/65) ~Rest 2 mins~ AMRAP 9 6 TTB 4 Box Jump (30/24) 4 Thruster (115/85) ~Rest 2 mins~ AMRAP 9 6...
3 Rounds 800m Run 4 Rope Climb 600m Row C: 2 Rope Climb M: 6 Rope Stand Up or 12 Ring Row
Part A: From 0:00 – 10:00 10 Rounds 2 Strict Pull Up 4 RKBS (2/1.5) 6 Wall Ball (20/14) (10 min cap) C: 1.5/1 M: 3 Ring Row, 1/.66 Part B: From 12:00 – 17:00 EMOM 5 2 High...
Part A: Push Jerk 4 @ 60% 3 @ 70% 2 @ 75% 1 @ 80% 2×3 @ 75% Part B: AMRAP 6 3 Deadlift (@ your 1 RM Power Clean) 6 Box Jump Over (24/20) 9 Push Up
5 Rounds 200m Run 30 AbMat Sit Up 400m Row 50 DU Rest 2 mins after each round. Rx+: 15 GHD SU
7 Rounds 6 HSPU 7 Hang Power Clean (135/95) 8 Hand Release Push Up 30 DU Rest 1 min between rounds. C: HSPU to AbMat, 115/85 M: Seated or Standing Dbl DB OH Press, 95/65, 50 SU
EMOM 30 (5 rounds) Min 1: Max. Cal Row Min 2: Max. Dbl. DB Box Step Up (45’s/35’s, 20”) Min 3: Max. RKBS (1.5/1) Min 4: Max. Goblet Squat (1.5/1) Min 5 + 6: 200m Run C: 35’s/25’s M: ...