36 Min AMRAP
Every 4 minutes 15/12 cal row or 12/9 Cal Bike
15 TOB HSPU
15 BJ
15 Eye-Level KBS (try to pick something you can go unbroken)
Power, 3rds, EMOM
7 Slam Balls
10 SSJ 1 for 1 (focus on height not speed)
30s Atomic Sit ups
Strength, 5rds, Every 90s
Hang Squat Clean
5-4-3-2-1
10 Min Ladder
7 Burpees
*1 Hang Squat (60% from the highest weight from above)
*(+1 every round)
Strength and Power, 9 rounds
30 seconds of:
2 DL (Heavy)
3 Squat Jumps (+3 every rd)
add 30seconds every round
Every 3 minutes for 7 rounds
12 KBS
9 KB SDHP
6 Goblet Squats
rest with time left from 3 minutes
Holds, 4rds
40sec work: 20 sec rest
Hollow Hold
Plank
Overhead or Front Rack
Power, 5rd EMOM
5 Plyo Push Ups
4 Squat thrust to slam ball over shoulders
For Time, 30-20-10, 12m cap
DB Push Press (around 35s/25s)
Weighted Step Ups (1 for 1)
Strength, every 2 min
Front or Back Squats
5×7
20 minutes on the clock
Complete part A
Part A, 2-20 ladder
2 DB Hang Snatch 1 for 1 (add 2 every rd until 20)
2 ABMAT sit-ups (add 2 every rd until 20)
then
Part B
Max Jump Ropes with time left from the 20 minutes
TBA