5x5 Wall Balls with a Partner
KB 2HSw, KB RSw, KB LSw; 30:30 x3
3/5 Barbara, For Time: 3 Rounds, 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats with 1 minute rest between Rounds
5x5 Wall Balls with a Partner
KB 2HSw, KB RSw, KB LSw; 30:30 x3
3/5 Barbara, For Time: 3 Rounds, 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats with 1 minute rest between Rounds
Tabata: Hollow Body Rock, Hollow Body Hold
EMOM 12: 3 Back Squats at 75%, 8 Strict Pull Ups
AMRAP 9: 9 T2B, 9 Burpees, 9 DB Power Cleans w/Lunge R/L (35/25)
Stretch/Mobility/Skill of Choice
5x10 Push Ups, 5x10 Ring Dips
Benchmark #10 "Rowing Nancy" 5 Rounds For Time: Row 500m, 15 Overhead Squats (95/65)
"Fight Gone Bad" in teams of 5 for 5 rounds with one minute of rest between: 1. Wall Balls (20/14), 2. Sumo Deadlift High-Pull (75/55), 3. Box Jump (24/18), 4. DB Push Press (75/55), 5. Ski for Calories
For Time in Teams of 3: 3 Mile Relay (switching every 400m), 15 KB Swings/15 KB Push Ups, 15 T2B/15 Star Jumps
Stretch/Mobility/Skill of Choice
Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% 3x1; Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1
For Time: 300m Farmer's Carry (53/35), 30 Ball Slams (20/15), 30 S2OH (125/85), 30 Ball Slams, 300m Farmer's Carry
OHS Mobility and Review
Power Snatch - 70% 3x1, 75% 3x1; Snatch Pull - 85% (of snatch) 1x2, 90% 1x2, 95% 1x2; Back Squat - 70% 5x2
AMRAP 9: Row 200m, 10 Burpee Double DB Snatches (35/25)
Row 1000m for Technique
Clean & Jerk - 60% 1x1, 65% 1x1, 70% 1x1, 75% 1x1, 80% 1x1, 85% 1x1; Clean Pull - 85% (of clean) 1x2, 90% 1x2, 95% 1x2
For Time: 3 Rounds, 30 DUs, 21 Wall Balls (20/14), 30 DUs, 15 Box Jumps (24/18), 30 DUs, 9 Hang Power Cleans (135/95)
AMRAP 5: DU Flight Simulator
Front Squat - 95% 3x1; Snatch - 60% 1x3, 65% 1x3, 70% 1x2, 75% 1x2, 80% 1x1, 85% 3x1
EMOM 12: Ski for Calories, 3 Bar Muscle Ups (6 C2B/Pull Ups), Jumping Lunges for Reps
Tabata: Wall Walk Hold, Plate Hold
Clean Pull - 105% (of clean) 3x3; Back Squat - 70% 5x2
Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters