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
A) AMRAP 6':
- 12 alt scorpion
- 10 alt. leg ext. in wall sit
- 8 hollow rock
- 6m bear crawl
B) 4-rep Daily max OHS
C) EMOM 20' - 10 sets
Odd) 1 Round Run (corridor) + 9m walking lunges
Even) 9 Burpee Pull-ups
(Scaled: Burpee Knee Raises)
W/ weight vest !!!
D) 2 sets of:
- 20 twisted oh sit-ups @10/5
- 5/5 side plank rotations
A) 3 sets of :
- 10 deadbugs
- 6 cossack sq.
- 10 birddogs
- 20 steps OH March @mod. band+KBs
B) Work up to heavy single Muscle Snatch
then, 3x1 @90%
C) 0:00 - 10:00
'Annie'
50-40-30-20-10 reps for time of:
- DU
- Sit-up
10:00 - 20:00
50-30-10 reps for time of:
- Alt. DB Snatches @22,5/15
- Air Squats
D) 3 sets of:
- 11 zottman curls
- 15 seated DB tric ext.
A) 2 sets of:
- 3 walk outs
- 6 spiderman lunges
- 9 air squats
- 12 banded good mornings
- 20 butt kickers
B) Work up to heavy 4-rep Front Squat
then, 3x4@82,5%
C) E30" for 9'
3-1 Free Standing HSPU
(Scaled: 6-4 Free Standing Sh. Taps
Scaled-Scaled: 6 HS Marches at wall)
D) AMRAP 13'
1,2,3...
- SB & Burpee Box Get Overs @120/100
- RMU
(Scaled: 1 Ring Row + 1 Ring Dips)
A) amrap 7'
- 5 torokhtiy pulls
- 10 deadbugs
- 5 ohs
- 5/5m f/b monster walk
- 5 sotts presses
B) Work up to heavy single Push Press
then, 5x1@90%
C) 5 UB sets of:
- 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups
(Scaled: 1 jumping BMU + 5 bar dips)
D) EMOM 18' - 6 sets
1) Odd: 13/9 cal Skiing Even: 13/9 cal AB
2) 10 dDB Squat Cleans @2x17,5/12,5
3) 25 Abmat Sit-ups
A) 3 sets of:
- 10 tiger pull thru
- 6/6 sl rdl
- 10 goblet squats
- 6/6 smr deadbugs
- 20 jumping jacks
B) 'McGhee'
AMRAP 30'
- 5 Deadlifts @125/82,5
- 13 Push-ups
- 9 Box Jumps @60/50