Part A: Squat Cleans 7×2 (80-85%) Drop and reset between reps. Part B: 3 Rounds 400m Run 8 Front Squats (155/115) 8 Strict HSPU Rest 1 min after each round. C: 135/95, Kipping HSPU M: 115/80, Pike/Box HSPU
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EMOM 25 Min 1: 50 Double Unders Min 2: 8 Renegade Rows (45’s/35’s) Min 3: Row 15/12 Min 4: 8 Dbl. DB Box Step Ups (45’s/35’s) Min 5: Rest C: same M: 2:1 SU, 35/25s, 12/10 cals ...
Part A: Deadlift 2 @ 80% 1 @ 86% 4 @ 92.5% Part B: “Helen” 3 Rounds 400m Run 21 AKBS(1.5/1) 12 Pull ups C: same M: 1/.66, Ring Rows
Circuit Fit 50 MB Clean 25 Push Up 100 DU 40 MB Clean 20 Push Up 80 DU 30 MB Clean 15 Push Up 60 DU Open Gym
With a partner: 3 Rounds 21 Hang Power Snatch (95/65) 15 Burpee Box Jump Overs (24/20) 9 Toes to Bar 400 M Run together (after 3rd round) 3 Rounds 21 Burpee Box Jump Overs (24/20) 15...
E3MOM x 7 Rounds 7 Deadlifts (225/155) 40 Double Unders 200m Run Score A = Fastest round time. Score B = Slowest round time. C: 185/125 M: 135/95, 60 SU, shorten the run if necessary
Part A: 6×3 Squat Clean (75-80%) Drop and reset between reps. Part B: 21-15-9 OHS (115/75) BF OTB burpee C: same M: 95/65 Circuit Fit Part A: AMRAP 8 mins 10 Med Ball Cleans (20/14) 10...
5 Rounds Row 600m Run 400m Rest :90 between rounds Score: Average of the fastest & slowest rounds
Part A: 30 Wall Balls (20/14) 27 Pull Ups 30 Wall Balls 21 Chest to Bar Pull Ups 30 Wall Balls 15 Bar Muscle Ups (Scale = 1 pull up + 1 push up per rep) 30 Wall Balls...
Part A: Deadlift 2 @ 80% 2 @ 86% 2 @ 92.5% 2 @ 100% Part B: 20-15-10-15-20 Hang Power Clean (115/75) Box Jump (24/20) Push Up