Stretch/Mobility/Skill of Choice
EMOM 20: 1. 10 DB Box Step Overs, 2. :45 Plank 3. Single Arm DB Split Jerk (3 each side) 4. 5 Sprawl Broad Jumps
AMRAP 9: 75 Box Jumps (24/20), then with remaining time, 20 Plank K2E (ec), 5 Strict Pull Ups
Stretch/Mobility/Skill of Choice
25m High Knees + 200m Run + 300m Sprint + Rest 2 Minutes x 4 (high knees from single bay door ramp to double bay door ramp, then moderate run down to dance studio forest and back to single bay door, then run the 300m lap as fast as possible)
For Time: 5 Rounds, 15 Wall Balls, 15 Power Snatches (75/55)
Stretch/Mobility/Skill of Choice
EMOM 18: 1. Strict Press - 4 @ 70%, 2. Airborne Lunges - 6 (each leg, add weight as needed) 3. 10 T2B
"Individual's Games Event 14 "Rope Chipper" For Time: 200m SkiErg, 50 DUs, 200m Row, 50 DUs, 200m Sandbag Run (45/25), 50 DUs, 200m Row, 50 DUs, 200m SkiErg, 200m Farmer's Carry (62/44)
Stretch/Mobility/Skill of Choice
Supabata 12: 1. Single Arm Plank Row (one arm each round), 2. Heavy KB Swings, 3. Alt. Hollow Body Rock/Hollow Body Hold
"The Chief" 5 Rounds, AMRAP 3: 3 Power Cleans (135/95), 6 Push Ups, 9 Air Squats, Rest 1 Minute
Every 5:00 x 6: 1. 30 Lunges (135/95), 2. 30 Clean & Jerks (135/95), 3. 30 Thrusters (135/95), 4. 30 Cal Ski, 5. 30 Cal Row, 6. 800m Run
Stretch/Mobility/Skill of Choice
2 Hang Power Snatch + 2 OH Squat + 1 Power Snatch - 3x1 @ 65%, 2x1 @ 75%, 1x1 @ 85%
For Time: 100 Burpee Box Jump Overs (24/20), 1 Minute On, 1 Minute Off
Stretch/Mobility/Skill of Choice
Supabata 12: 1. KB SDHP, 2. Davie's Test 3. Ball Slams
Alt. EMOM 24: 1. 40m Farmer's Carry, Double KB Push Press for Reps (53/35), 2. :30 Front Rack Double KB Hold, Double KB Front Squats for Reps, 3. 40m Farmer's Carry, Double KB Swings for Reps, 4. Rest
Stretch/Mobility/Skill of Choice
EMOM 20: 1. 8 Strict Pull Ups, 2. 10 DB Box Step Ups, 3. 8 Ring Dips, 4. 20 Single Leg V-Ups (ec)
AMRAP 12: 5 Power Cleans (175/125), Row 12/9 Cal
Stretch/Mobility/Skill of Choice
Ski Sprints - 1 minute hard, :30 easy x 6, then rest for 2 minutes and repeat (score is total meters)
"Annie" For Time: 50-40-30-20-10 DUs, Sit Ups
Stretch/Mobility/Skill of Choice
Alt. EMOM 16: 1. Back Squat - 4 @ 70%, 2. :30 Wall Sit
For Time: 3 Rounds, 10 Manmakers (50/35), Pole 2 Pole Handstand Walk (3 Wall Walks w/3 Shoulder or Hand Taps on each side), 300m Sandbag Run (45/25)