Stretch/Mobility/Skill of Choice
EMOM 20: 1. 10 KB Swings, 2. Ring Dips, 3. Sprint Ski 16/13 Cal, 4. Rest
AMRAP 4: 6 Plank Rows (50/35), 6 DB Lunges (arms at sides), 25 DUs, Rest 1 Minute, AMRAP 4: 20 Plank Rows, 20 Front Rack Lunges, DUs for Reps, Rest 1 Minutes, AMRAP 4: 6 Plank Rows (50/35), 6 Front Rack Lunges, 25 DUs
Stretch/Mobility/Skill of Choice
EMOM 10: 2 Hang Power Snatches, 1 Power Snatches @ 75% (of PC)
For Time: Run 800m, 40-30-20-10 Push Ups, Sit Ups, Air Squats, Run 800m
"Maggie" 8 Rounds for Time: 8 Handstand Push-Ups, 8 Air Squats, 8 Toes-to-Bars, 8 Push Jerks (135/95), 8 Deadlifts (135/95), 8 Jump Lunges, 8 Box Jumps (24/20), 80m Run
Stretch/Mobility/Skill of Choice
Pull Ups - 5x10, OH Walking Lunges - 5x10
For Time: 15 Rounds, 5 Wall Balls (20/14), 3 Burpees, 1 Power Clean (205/145), Buy Out Row 1000m
Stretch/Mobility/Skill of Choice
EMOM 20: 1. 10 SDHP, 2. 10 Pendlay Rows, 3. Max DUs, 4. Rest
EMOM 12: Run 100m, Ball Slams for Reps (20/15)
Stretch/Mobility/Skill of Choice
3 Rounds: 200m Farmer's Carry, 20 KB Push Ups, 15 T2B
For Time: 50 Box Step Ups (50/35 on 18/14) and 50 DB Front Rack Lunges (50/35 ec) w/5 Double DB Hang Power Snatches EMOM starting with the clock
Stretch/Mobility/Skill of Choice
EMOM 21: 1. Row 15/12 Cal, 2. Ski 15/12 Cal, 3. Rest
AMRAP 7: 3, 6, 9...Deadlifts (225/155), Ab Mat Sit Ups
Stretch/Mobility/Skill of Choice
EMOM 10: 2 Hang Power Cleans, 1 Power Clean @ 75% (of PC)
For Time: 5 Rounds, 50 DUs, 10 DB Thrusters (50/35), Rest 5 Minutes, then 250 DUs, 50 DB Thrusters
In Partners for Reps (without sharing equipment :-)) - AMRAP 31: (A) KB Goblet Box Step Ups (53/35 ec), 6 Goblet Lunges, 11 American KB Swings, (B) 400m Sandbag Run
Stretch/Mobility/Skill of Choice
Alt. EMOM 12: 1. Sprint Rows - 18/15 Cal , 2. Deadlifts - 4 @ 70%
Individual's Games Event 9 "The Separator" For Time: 12 HSPUs, 15 Back Squats (155/115), 20 Burpees, 9 HSPUs, 18 Front Squats (135/95), 20 Burpees, 6 HSPUs, 21 OHS (115/75), 20 Burpees