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
A) amrap 7'
- 20 jumping jacks
- 15" alt leg raises in plank
- 20 butt kickers
- 15" alt leg raises in back plank
- 20 high knee run
- 15" side plank rotation /L/
- 20 mountain climbers
- 15" side plank rotation /R/
- 5 jumping squats
B) Work up to heavy triple Push Press
then, 3x3 @85%
C) E20" for 10' - 10 sets
1) 1 strict C2B
2) 5 def. Push-ups
3) 10 Air Squats
D) EMOM 14 - 7 sets
Odd) 20 DUBS + 4 Burpee BJO + 20 DUBS
Even) 6 WB + 2 Burpee BJ + 6 WB
A) 3 sets of:
- 5m reverse tiger crawl
- 10 lying W raises
- 12 Hollow rocks
- 15" spanish squat hold
- 20 butt kickers
B) 'Jack'
AMRAP 20'
- 10 Push Presses @52,5/37,5
- 10 RKC Swings @24/16
- 10 Box Jumps @60/50
C) E2' for 14' - 7 sets
- 9 weighted Strict Pull-ups
- 15"/15" Coppenhagen Side Plank
- 20 alt. V-ups
A) 3 sets of:
- 10/10 tiger pull thru
- 5/5 upright row
- 10m duck walk
- 5 glute bridge v walk outs
B) Work up to heavy double Power Clean
then, 4x2 @87,5%
C) E30" for 10'
Odd) 5m HSW
(Scaled: 10+ HS Marches)
Even) 25 DUBS
(Scaled: practice)
D) 4 X AMRAP 4' /1' rest btw/
1) 30 dDB Thrusters
then, max cal Sking
2) 30 dDB Hang Snatches
then, max cal AB
3) 30 dDB Front Squats
then, max dist. Shuttle Running (10m segm.)
4) 30 dDB STOH
then, max cal Rowing