A) 3 sets of :
- 16 banded pull apart (palms up) @easy band
- 10 cossack squat+turn to dragon pose (in every rep)
- 15" plank (elbows&legs on foam roller)
B) Work up to heavy single Front Squat
then, 5x1@95%
C) AMRAP 8'
1,2,3...
- BMU
- HSW (m)
(Scaled: Jumping MU + HS March (x2))
D) 100 facing burpees for time
20" work - 40" rest
A) AMRAP 5':
- 10 90/90
- 10 scap pull ups
- 5m tiger walk
- 10 glute bridges
B) Work up to heavy single Push Jerk
then, 5x1 @90%
C) EMOM 9' - 3 sets
1) 9 strict pull-ups + 4 alt. pistols
2) 6 strict pull ups + 6 alt. pistols
3) 3 strict pull-ups + 8 alt. pistols
D) E30" for 17'30" - 7 sets
1) 6/4 cal AB
2) 6 alt. DB Snatches @22,5/15
3) 6/4 cal Skiing
4) 6 alt. DB hang clean & STOH
5) 20" max T2B
A) 3 sets of :
- 8/8 birddog row @8KB
- 12 halo in squat pos. @8KB
- 10 glute bridge V walk outs
B) 'Donny'
21-15-9-9-15-21 reps for time of:
- Deadlifts @102/85
- Burpees
C) 100 Legs Over The Parallette
*every break: 10 Twisted OH Sit-Ups @10/5
A) 100m bear walk *e30" (inc. 0:00) : 2 down ups
B) Work up to heavy single Power Clean
then, 4x1 @90%
C) 6 x1 legless rope climb w/ +1 rope pull up after every grip
(Scaled: 21 x 1 strict pull-up w/ J hook)
D) AMRAP 20'
- 9m Bear Walk w/plate push @15/10
- 15 GTOH
- 9m OH Duck Walk w/plate
- 30 Russian Twists
- 9m Tiger Crawl w/plate carry on back
- 15 Plate Thrusters
- 9m OH Frog Jumps
- 30" Plank w/plate on back
A) 3 sets of :
- 10 alt. single leg GTOH + 1 Halo @5/2,5
- 10 oh sit-ups @ 5/2,5
B) 2-rep Daily max OHS
C) 12 RFT:
- 4 Burpee Box Get Overs @120/100
- 12 Air Squats
- 20" Rest
TC: 15'
D) EMOM 8' - 4 sets
Odd) 21 - 18 - 15 - 9 Bench Presses @heavy
Even) 12 - 10 - 8 - 6 Sup. Pull-ups
A) amrap 6' /easy/ :
- 10 crab &reach
- 6 hip flow
- 10m tiger crawl
- 6 snow angel
B) Work up to heavy single Power Snatch
then, 4x1 @90%
C) For Time:
10-9-8...1
dDB Hang Cluster
1-2-3...10
Slam Ball Shot
/ or cal Ski (x2)
or GHDSU /
TC:12'
D) 3 sets of:
- 9/9 knee sup. DB row
- 11 BB Biceps Curls
- 13 BB Skull Crushers
A) 3 sets of:
- 8 DB pull over @easy
- 12 toe touches in push up pos
- 6 cossack sq
B) Work up to heavy double Front Squat
then, 3x2@90%
C) 3 sets of:
- max rep HSPU
- 15 seated banded face pulls
D) AMRAP 9'
- 1 TGU /R/ @24/16
- 9m Goblet Walking Lunges
- 1 TGU /L/
- 9 KBS
E) 2 sets of:
- 45" plank
- 30 Kneeling Banded Crunches
A) 3 sets of:
- 5/5 walking cossack squats
- 5 bb muscle snatches
- 5/5m monster walk
- 5 OHS
- 10 banded pull aparts
- 5 snatch grip btn strict presses
B) Work up to heavy triple Push Jerk
then, 3x3@85%
C) 3 sets of:
- 20 UB banded strict pull-ups
- 10/10 SA banded pull downs
D) EMOM 21' - 3 sets
1) 15 Box Jumps
2) 15/10 cal Rowing
3) 15 T2B (Scaled: Hanging Knee Raises)
4) 15 Box Jumps Overs
5) 15/10 cal Skiing
6) 15 dKB Thrusters @2x20/12
7) Rest Walk
A) AMRAP 7':
- 10 crab & reach
- 10 90/90
- 10 alt Vups
B) 'White'
5 RFT:
- 3 Rope Climbs
- 10 T2B
- 21 OHWL @20/15plate
- 400m Running/Rowing
C) 50 weighted hollow rocks
@5/2,5plate in hands
*every break: +3 rep
A) 3 sets of :
- 8 banded pull down in hollow pos. @easy band
- 8 cuban presses @2x5DB
- 12 good mornings
- 8 jumping squat (as high as possible)
B) Work up to heavy single Muscle Clean
then, 3x1 @90%
C) 50 Single Leg Atomic Sit-ups for time
@10/5
(Scaled: Candlestick roll to pistol or atomic sit-up)
TC:8'
D) 8 X AMRAP 1' - 1' rest
Odd) 1 Rope Climb
then, max rep KB Snatches @24/16
Even) 5-3 BMU
then, max rep SDHP @61/43