3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Modifications for Ring MU’s:
work on bar MU’s
C2B Pull ups
Burpee Pull up
Strict Pull ups
3 Sets:
25 Russian Twists
25 Hollow Rocks
25 Barbells Twists
Buy in: 200m OH plate carry 45/25#
then,
5 Rounds
40 DU’s
30 KBS 1.5/1.0
20 K2E
Buy out:200M OH plate carry
For Time
1 Mile Run
100 Wall Balls 20/14#
800m Run
50 Back Squats 95/65# from the ground
400m Run
50 Barbell Rows 96/65#
Focus on sweeping the bar through the hips-no bounce off thighs
Focus on sweeping the bar through the hips-no bounce off thighs
5 Rounds For Time
9 burpees over bar
7 Power Cleans 155/105#
5 HSPU’s
RX+ HSPU 4″/2″ deficit
AMRAP 15:00
9 Deadlifts 155/105#
12 Hand Release Push ups
15 Sit ups
50 Banded Tricep Pull downs
50 Band Pull Aparts
3 Rounds for Time
400m Run
30 Air Squats
20 Push Press 115/75#
Get to percentage and stay at that weight for 3 sets at 8 reps each set.
2 Rounds for Time
35 Wall Balls 20/14#
30 Box Jumps 24/20″
25 Pullups
20 Burpees
15 Thrusters 115/75#
RX+ 135/95# Thrusters
C2B Pullups
Get to the percentage then stay at that weight for 4 sets of 6 reps
Every 4:00 X 4 rounds
10 Pushups
25 sit ups
400m Run
