EMOM, 4rds
Min 1: 30 Sec Banded Eye Level Swing
MIn 2: 4 -6 Bent over row
Min 3: 30 Sec Banded Push up or Plyo Push Up
Min 4: 4-6 DB or BB Chest Press
16 min Chipper
May choose order but must complete all the reps prior to moving to another exercise
100 ABMAT Sit-ups
40 KBS
4 Laps
40 DL to Row
40 HRPU
Partner Battle, 30m cap
7 Rds
12 BJO
10 DB Strict (seated) Press
5, 10, or 15 Back Squats
Transition: 20 Burpees
EMOM, 4rds
Min 1: 15 Banded Pulldown Crunch
Min 2: 45s Hollow Hold
Min 3: 8 Ball Slam to Toss Overhead (and catch it)
Min 4: 45s Plank
4RFT (2 min on, 1 min off)
50 Jump Ropes
7 DB (2) Snatches
AMAP Cals with time left (bike or rower)
Strength: 6×1 Complex (Hang Squat clean +FS +semi squat clean +S2O)
“Walls closing in”
21 minutes (7 rounds total)
rd 1: 4 minutes (every rd minus 20 seconds)
Complete within the round
15 Butterfly Sit Ups
12 Atomic Sit Ups
9 Hang Cleans
6 S2O
Rest with time left
Strength: DL, 7×2, Every 90 sec
20 min AMRAP
1 Lap KB Farmers Walk
10 Sumo Squat with KB (dead spot)
15 Kip Swings
30-sec rest
see sugarwod