30 Min Ladder
7 Deadspot KBS
14 SDHP
21 ABMAT Sit Ups
2 Front Squats (+2 every round) (from ground)
4RDS, EMOM
Min 1: 40 Sec Bicep Curl (slow and controlled)
Min 2: 40 Sec Skull Crushers (slow and controlled)
Min 3: 7 Slam Balls
Min 4: 24 SSJ
9RFT, 14m cap
7 Kip Swings
7 HRPU
7 Box Jumps
5RD, EMOM
Min 1: 5 BB Strict Press (add weight as desired)
Min 2: 15 Pull-Ups (-3 every rd)
20 Min cap, 5rds each
Part A:
1 Lap Run
1 Min Plank
Part B:
15/11 Cal Bike or 20/14 Cal Row
45s Farmers Hold
Back Squat, 7×2, Slow Down, pause at parallel, every 90sec
For Time, 20 min cap
150 Jump Ropes
then
100 Wall balls
70 DB Hang Clean (2)
break up however you want
then
150 Jump Ropes
5rd, EMOM
Min 1: 5 DL (-1 every rd)
Min 2: 6 Burpee Broad Jumps
Min 3: 15 Banded Pull Down Crunch
3RFT, 14m cap
21-15-9 Dips
10 DB Snatch Alt (1 for 1)
25 Min AMRAP
10 S2O
10 Front Squat
10 1-Arm DB Row Right
10 1-Arm DB Row Left
Every 5 min, 500-meter row (5, 10, 15, 20)