A. In a 10’ Window Find 1 RM of Hang Power Clean B. 5’ AMRAP 50/40 cal AB/Echo Max reps of power clean @60/45 5’ rest 5’ AMRAP 50/40 cal AB/Echo Max reps of power clean @70/50 5’ rest 5’ AMRAP 50/40 cal AB/Echo Max reps of power clean @80/55 5’...
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A. In a 15’ Window Find 1 RM of Bench Press B. For Time (15’ T.C.) 3-6-9-12-15-18-21 KB Front squat @2×24/16 Box Jump Over @70/60
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A. 12’ E2MOM 3 Push Jerk + Split Jerk Start @60% of 1 RM of Jerk B. 18’ EMOM alt Min 1 | 5 power clean TnG @70/45 Min 2 | 12/9 Cal AB/Echo Min 3 | 1 RD Cindy strict
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A. In team of two For time (30’ T.C.) 100 Wall Ball @9/6 100 Box Jump over @60/50 100 Wall Ball 100 Wall Ball Sit Up 100 Wall Ball 25 Rope Climb **Split reps as desired
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A. In a 5’ Window Find an heavy Power Clean + Press Then In a 5’ Window Find an heavy Power Clean + Push Press Then in a 5’ Window Find an heavy Power Clean + Jerk B. For Time (17’ T.C.) 10-20-30-40 KB AM Swing @24/16 40-30-20-10 TTB *200m Run...
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A. 15’ E3MOM Bench press 3-3-2-2-1-1 3@80-85% 2@85-90% 1@90-95% B. For Time (15’ T.C.) 21-15-9 HSPU Pull up Hang Squat Clean @35/25
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A. In a 10’ Window Find 10 RM of Deadlift B. Kelly Brown 5 RFT (25’ T.C.) 440m row 10 box jump @75/60 10 deadlift @125/85 10 wall-ball @9/6
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A. For Time (10’ T.C.) 1-2-3-4-5-6-7-8-9-10 Pull-up Front squat @40/30 B. For Time (10’ T.C.) 21-15-9 TTB Hang power clean @40/30 C. 3 RFT (10’ T.C.) 10 Burpees over the BB 10 thruster @40/30
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A. In a 15’ Window Find 1 RM of Back Squat B. 5’ butterfly pull up C. For Time (10’ T.C.) 15-9-6 Bar MU Shoulder press @60/40
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A. In team of two For Time (30’ T.C.) 10 Rounds Partner 1: 50 Double Unders Partner 2: 10 Pull Up 10 Floor Press @50/35 *Partners both working at the same time and switch when both are done working. Each do 10 rounds
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A. 12’ E2MOM 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk + 1 Jerk (any style) Add load during sets B. DANIEL For time (20’ T.C.) 50 pull up 400m run 21 thruster @40/30 800m run 21 thruster 400m run 50 pull up
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A. 12’ E2MOM 1 Hip Snatch + 1 Hang Squat Snatch + 1 Squat Snatch Add load during sets B. RANDY For Time (10’ T.C.) 75 power snatch @35/25 Re-do 06/07/23 C. Core 3 RDS :20 single-arm plank hold (right) :20 single-arm plank hold (left) :20 superman...
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