@ 0:00
E4M x 3
10 Pull-Ups (^ Bar Muscle-Ups)
10-8-6 Clean and Jerks (40-50-60%) (^ 50-60-70%)
@ 15:00
E4M x 3
30/25 Calories
10-8-6 Front Squats
optional extras each round
e.g.
20 Situps
10 HSPU
100m Run
HS Hold / Bar Hang
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E2M x 4
A)
10 DB Bench Presses
B)
1 – 3 Rope Climbs
10 Pendlay Rows
C)
10 Reverse Crunches
10 Russian Twists
20 Bicycles
- complete four rounds at one station before moving to the next
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Choose A or B, then complete C
A) 12 minute cap
For time:
21-15-9-15-21
KB Swings (32/24kg)
Calories
Or
B) ML Open 21.2 (12 minute time cap)
For time:
21-15-9-15-21
Thrusters (40/30kg)
Pull-Ups
__________________________________
C) 3 x max reps
Pushups
V-Ups
- continuous reps
- superset
- rest 2 minutes between sets
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A)
"Cindy”
AMRAP in 20 minutes:
5 Pull-Ups
10 Pushups
15 Squats
Or
B)
“Mary”
AMRAP in 20 minutes:
5 HSPU
10 Alt Pistols
15 Pull-Ups
- modified options will be offered
e.g. 3 Deadlifts between bodyweight movements
...
A)
Press
6-6-5-5-4-4-3-3-2-2-1-1
__________________
then
B)
EMOM x 10
5 Strict Dips
5 Power Cleans
Or
C)
AMRAP in 10 minutes:
30 Alt DB Snatches (20/15kg)
60 Double Unders
...
A)
"Falkel"
AMRAP in 25 minutes:
8 HSPU
8 Box Jumps (30/24")
1 Rope Climb
or
B)
AMRAP in 25 minutes:
15 Box Jump/Step Downs (24/20")
12 S2OH (40/25kg)
9 Toes-to-Bar
- option to add 100m run or 10 Burpees between rounds
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