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
A) amrap 6'
- 12 skater jumps
- 3 walk outs
- 6/6 sl glute bridges
B) Work up to heavy double Squat Clean
then, 2x2 @90%
C) 50 Rope Climb for time (in pairs) /UGIG/
(Scaled: 30x10m seated sled pulls (in pairs))
TC: 18'
D) 3 X AMRAP 2' /1' rest btw/
1) 50m dKB Farmer Carry @heavy
then, max target Burpee
2) 50m dKB Fr. Rack Carry @heavy
then, lat. Burpee OTKBs
3) 50m dKB OH Carry @heavy
then, facing Burpees OTKBs
A) 3 sets of:
- 10 halo @5plate
- 10 deadbugs @5plate
- 5/5 SL Hip thrusts
- 12 goblet cyclist squats
B) 6-rep Daily max OHS
C) 50 Alt. Pistols Over The Parallette for time
(Scaled: 30 reps Candlestick Roll to Pistol)
TC: 8'
D) AMRAP 12'
2K Rowing
then,
2,4,6...
- dKB Clean & STOH
@2x20/12
- Abmat Sit-ups
in the remaining time
A) amrap 6' /EZ/
- 5m inchworm
- 10 spiderman lunges
- 15" superman hold
- 10 reverse lunges
- 5 reverse snow angels
B) Work up to heavy double Squat Snatch
then, 2x2 @90%
C) 21-15-9-27 reps for time of:
- WB
- T2B
(Scaled: Hanging Knee Raises w/kip.swing!)
TC: 12'
D) 3 sets of:
- 5 YTW @2x1,25/0,5
- 20 Hollow Rocks
- 10 deltoid raises (slow ecc.)
- 10/10 side plank hip ups
A) 2 sets of:
- 12 hip thrust pull overs
- 8/8 steps moster side walk
- 6 jumping air squats
- 10 walking plank
B) Work up to heavy single Front Squat
then, 5x1@92,5%
C) 5 UB sets of:
1 wall walk + 3 wall facing HSPU + 5m HSW
+ 1/2 pirouette + 5m HSW + 3 strict HSPU
(Scaled: 10x 2 HS Marches + 1 HSPU)
D) AMRAP 15'
- 250/200m Rowing
- 15m DB Fr. Rack Walking Lunges (7,5m segm.)
@22,5/15
- 5 Bench Presses @bw