A. 12’ E3MOM 5 Deadlift 1.5 @65% of 1RM No TnG, No Drop B. For Time (12’ T.C.) 40 Wall Ball @9/6 30 TTB 20 Push Press @35/25 2’ rest 20 Push Press @35/25 30 TTB 40 Wall Ball @9/6 C. 3 Rounds for quality: 20” Hollow scissors kicks 20” Arch rocks...
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A. 6’ E2MOM 5 Split balance @50% of 1 RM of Clean & Jerk B. 2 RDS 2’ AMRAP Max reps of Squat clean & Jerk @70/45* *no more than approx. 70% 2’ Rest C. 12’ AMRAP 50 DU 10 STOH @50/35 10 Front Squat
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A. 8’ EMOM 3 strict HSPU B. In team of two 20’ AMRAP 30 DU 3 Burpees DB Deadlift @2×22.5/15 3 Bar MU I go, you go for a full round
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A. 6’ E2MOM 30” OHS Hold @50% of 1 RM of Snatch B. 2 RDS 2’ AMRAP Max reps of Squat Snatch @60/40* *no more than approx. 70% 2’ Rest C. 5 RFT (12’ T.C.) 20/16 Cal Row 8 Hang power Snatch @50/35 8 OHS
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A. In team of two 4 RFT (34’ T.C.) 100 DU (both) 6 wall walks 24 TTB 6 wall walks 12 Bar Mu 2’ rest btw rounds – Share work as desired
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A. 10’ EMOM Alt Min. 1 | 30 DU Min. 2 | 1/5 Ring MU B. 5’ practice HS Walk C. For Time (12’ T.C.) 40 m HS Walk* 40 Strict press @35/25 800m Run 4m segment – Time cap 4’ L1:20m 2m segment L2: 50 Shoulder taps facing wall L3: 100 shoulder taps on...
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A. 15’ To Find an heavy load for 8 Back Squat B. For time (12’ T.C.) 15 box jumps @75 500/450m Row 20 box jumps @60 500/450m Row 25 box jumps @50 500/450m Row C. 6’ EMOM Min. 1 | 20 KB Russian Twist Min. 2 | 3+3 windmill
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A. 5’ EMOM 3 strict HSPU B. 15’ E5MOM Snatch Wave 1: 70% x 3 75% x 2 80% x 1 Wave 2: 75% x 3 80% x 2 80% x 1 Wave 3: 80% x 3 85% x 2 90% x 1 C. 10’ EMOM Alt Min. 1 | 50” max cal AB Min.
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A. 15’ E5MOM Clean & Jerk Wave 1: 70% x 3 75% x 2 80% x 1 Wave 2: 75% x 3 80% x 2 80% x 1 Wave 3: 80% x 3 85% x 2 90% x 1 B. In team of two 20’ AMRAP 10 SDHP @35/25 10 wall ball @9/6 – Each
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A. 8’ EMOM 1 TGU DX + SX B. 10 RFT (22’ T.C.) 2 wall walk 10 DB OH Alt lunges @22.5/15 SX 5 burpee pull up 10 DB OH Alt lunges DX
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A. In team of two 30’ AMRAP 400m Run (both) 4 rope climb 20 Hang Clean & jerk @40/30 20 Burpees Box Jump Over @60/50 – Share work as desired.
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A. 15’ To Find an heavy load for 10 Back Squat B. 20’ E5MOM 10 Strict Pull up 15 TTB 20 Push Up 25 Wall Ball @9/6 Score: Total Time
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