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  A) gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B) EMOM 25′ – 5 sets /20″ ME – 40″ Rest / 1) DUBS 2) Row 3) BJO 4) WB 5) Burpee C) 5 sets 5-7 s pull ups 15 inverted row 30″ rest btw D)…

HOMEBODY WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward B. 6 RDS 6 Squat Jump 6 Hand Raised Push Up 6 Jumping Lunges 6 Diamond Push Up 6 Cossac Squat 6 One Hand Burpee Buy In 20 Thrusters Then 5 RDS 5 Wall Climb 5…

A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…

A. For Time 5x1000m Run 1:1 Work:Rest

1. 3 sets • 14 dead bugs • 14 banded pull-aparts • 14 bird dogs • 14 alt. lunges • 7/7 strict presses 2. 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ ▪︎ squat clean ▪︎ 1 push jerk ▪︎ 1 front squat ▪︎ 1 split jerks 3. E3′ for 24′…

1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…

1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…

1. Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats 2. Back Squat 3×10 @moderate weight 3. For time: 15-12-9-6-3 ▪︎ Burpee ▪︎ Shoulder Press @ 40/25 ▪︎ Pull- up 4. EMOM 9′ 1. 30 Russian Twists @medball 2. 20 Sit-ups @medball 3….

  1. Gymn.+ 3 rds.: • 10 kang squats @pvc • 30″ plank • 15 banded pull aparts 2. 4-5 rounds: • 15 hang power cleans @25/30 or just barbell • 15 deadlifts @25/30 or kettlebell • 20 T2B or V-ups 3. 3 sets of: Unbroken: • 10 supermans • 15″ supermans hold • 15″…

A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….