10 Mins EMOM Ring Mup x 2-5 10 Minutes AMRAP 10 Hang Power Snatches 10 Burpee Pull-ups Level 1 – 75/55#, Dip Snatches Level 2 – 95/65# Level 3 – 115/75# Optional Work 4 Tough Sets Bench Press x...
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In Partners, 5 Rounds For Time 16 Synchronized Overhead Lunges Row 750 Meters* *Each Non Working Partner Must Perform 15 Box Jump Overs Each Round Level 1 – 75/55# Level 2 – 105/75# Level 3 – 135/95#
5 Tough Sets Weighted Strict Dip x 5 (Ring or Bar) Goal – Improvement From Last Week 12 Minutes AMRAP 12 Pushups 12 Deadlifts 15 Sit-ups 15 Russian Swings Level 1 – 155/105#, 53/44# Level 2 – 205/135#, 70/53#...
14 Minutes E120 (7 Sets) Hang Snatch x 3 Add 1-2% From Last Week 7 Tough Sets Back Squat x 3 Add 5-10lbs From Last Week Optional Work 5 Sets Pause Snatch Deadlift x 3 Pause 3 Full Seconds...
7 Sets Strict Press x 3 Goal – Bigger Overall Volume From Last Week 16 Minutes EMOM Min 1 – Max Rep HSPU (Mod) Min 2 – 20 Double Unders Min 3 – Max Calorie Assault Bike Min 4...
For Time Level 1 75 Hanging Tucks Run 1600 Meters 75 Jumping Pull-ups Run 1600 Meters Level 2 75 Toes To Bar Run 1600 Meters 50 C2B Pull-ups Run 1600 Meters Level 3 – 75 of Each
10 Minutes EMOM Bar Muscle-up x 2-5 (Goal – Improvement From Last Week) 5 Rounds For Time 4 Squat Clean and Jerks 15 Bar Facing Burpees Level 1 – 115/75# Level 2 – 155/105# Level 3 – 205/135# Optional...
In Partners Level 1 7 Minutes AMRAP 14 Front Squats 115/75# 28 Sit-ups* Rest 4 Minutes 7 Minutes AMRAP 6 Rope Climbs (Floor To Standing) 18 Synchro Deadlifts 115/75# Level 2 7 Minutes AMRAP 14 Front Squats 155/105# 28...