A EMOM16’ alternate between 3 strict hand stand push ups 10 kettlebell swings rest 3 minutes 10 double unders, 10 back squats (20 total reps) 20 double unders, 9 back squats (29 total reps) 30 double unders, 8 back squats (38 total reps) 40…
A AMRAP15’ 5 dumbbell shoulder presses 10 dumbbell squat cleans 15 toes to bar 10 dumbbell shoulder presses 20 dumbbell squat cleans 30 toes to bar 15 dumbbell shoulder presses 30 dumbbell squat cleans 45 toes to bar B ring muscle up practice C…
A AMRAP10’ 8 front squats from floor 8 lateral burpees over the bar 4 bar muscle ups B find your 4 rep max touch and go deadlift, then perform death by deadlifts with identical weight (dropping allowed)
A 400 meter run 10 man makers 20 alternating pistols (10 each) 30 kipping pull ups 5 man makers 10 alternating pistols (5 each) 15 kipping pull ups 200 double unders B EMOM10’ 3 strict hand stand push ups
A 4 rounds of 8 push jerks (start with 40kg/30kg and increase weight after every round up to a maximum of 10kg/5kg per round) strict chin ups (start with 8 reps and increase reps after every round up to a maximum of 2 per…
A pair up, one person runs 400 meter as fast as possible, the other person does as many push ups as possible in this time, then switch B find your 1 length max running sled push, then deduct 10% weight and perform 5 lengths…
A work on a movement of your choice B EMOM15’ 5 walk outs 15 easy ring rows 1 minute hand stand hold 20 hollow rocks 20 supermen switch movements after every minute C work on a movement of your choice
A groups of 3, 6 rounds, move consecutively (i.e. person 2 starts when person 1 is done with thrusters) 5 thrusters 10 strict pull ups 5 burpee box jumps B pair up, 5 rounds, round for round 20 second floor press hold 7 floor…
