A) Alt. EMOM x 12 1: 12 KB Front Rack Lunges (2 x KBs) 2: 5 Strict Presses B) For time: 21 – 15 - 9 Deadlifts (142.5/102.5kg) Burpee Box Jumpovers (24/20”) ...
For max reps 5 min. Back Squats (102.5/70kg) 5 min. Strict Pull-Ups 5 min. Dips 3 min. Back Squats 3 min. Pull-Ups 3 min. Deficit Pushups (4/2”) 2 min. Back Squats 2 min. Ring Rows 2 min. Pushups [vc_gallery type="image_grid" images="31749"...
- 6 rounds - 4 minutes per round - 2 minutes rest between rounds 80 Double Unders (buy in) Then AMRAP 12 Toes-to-Bar 8 Burpees (6”) 4 Clean and Jerks (85/62.5kg) ...
For time: 1000m Run 80 DB Hang Snatches (20/15kg) 60 CTB Pull-Ups 40 Deadlifts (102.5/70kg) 500m Run 40 HSPU 30 Burpee Pull-Ups 20 Deadlifts (142.5/102.5kg) ...
A) Alt EMOM x 10 1. 16 Toes-to-Bar 2. 4 Wall Walks B) 5 rft: 500m Row 16 Box Jumps (24/20”) 16 DB Front Rack Lunges (2 x 20/15kg) ...
Weightlifting A) Snatch tech. B) Snatch 1RM C) Deadlift 3RM or Conditioning Rotating EMOM x 36 minutes: 1. 15/12 Calories 2. 10 KB Snatches (1 x 24/16kg) 3. 15 Pushups 4. 20 V-Ups ...
A) EMOM x 10 4 – 6 Strict CTB Pull-Ups Or AMRAP in 10 minutes: 4 Strict Pull-Ups (^CTB) 6 Box Jumpovers (24/20”) (^30/24”) 8 KB SDHP (24/16kg) (^32/24kg) B) 4 rft: 25 Wall Balls (9/6kg) 10 Bar Muscle-Ups [vc_gallery type="image_grid" images="31637"...
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