A)
AMRAP in 7 minutes:
20 Cal Row
10 Grasshoppers
15 Box Jumps (24/20")
B)
EMOM x 7
5 Hang Power Snatches
C)
EMOM x 7
6 to 10 Pull-Ups
or
2 to 5 Muscle-Ups
...
A)
E20S for 5 minutes:
1 Deadlift
- there will also be a range of gymnastic options offered for this part of the workout
B)
Linchpin Test 3
3 rft:
21 Wall Ball (9/6kg)
14 HSPU
7 Deadlifts (142.5/92.5kg)
...
A)
AMRAP in 7 minutes:
20 Situps
10 DB Power Cleans (2 x 20/15kg)
30m DB Walking Lunge
B)
EMOM x 7
5 Hang Power Cleans
C)
For time:
400/300m Row
2 minute Plank
400/300m Row
- 7 minute time cap
...
