Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Run […]
Deadlifts Build to heavy set of 5 reps 5 Total Rounds: 3′ AMRAP 3 Burpees 3 Hang Power Snatch (30/20) 6 Alternating Front Rack Lunges (30/20) Rest 1′ between rounds
Push Press + Push Jerk Build to heavy set of 2 + 2 3 RFT 20 Wall Balls (9/6) 20 Kb Swings (24/16) 20 Box Jumps
Front Squat Build to heavy set of 2 reps 15′ AMRAP 7 Deadlifts (50% of 1RM) 7 Lateral Burpees 7 V-Ups
Bench Press 7-5-3-5-3 Weighted Pull Up 7-5-3-5-3 4 RFT 9 Power Clean + Jerk (40/30) 9 Pull Ups 18 Air Squat
Hang Power Clean Building to heavy set of 4 reps 8′ AMRAP 8 T2B 8 Push Press Then: 10-9-8-7-6-5-4-3-2-1 reps For Time: Push Ups Goblet Squats
Practice for 20 minutes: Handstand Push ups (wall walks/kick Ups) 20′ AMRAP 12 Alternating Front Rack Lunges (35/25) 8 Burpees 4 Strict Pull Ups
Overhead Squat Building to heavy set of 5 reps 4 RFT 10 Ring Dips 5 Shoulder to Overhead (40/30) 10 Sit Ups 5 Squat Snatch (40/30)
Push Jerk Building to heavy set of 2 reps 11′ AMRAP 14 Kb Swings 7 Box Jumps
Back Squat Build to heavy set of 6 reps 6 RFT 21 Double Unders 14 Alternating Single Arm DB Power Snatch 7 Thrusters (40/30)