ASSIGN BOXES
Back Squat, 6×5
Every 2 minutes
Pause 1s every 1/3rd down
@bent Knees
@above parallel
@Below Parallel
Fast on the way up
18 Min AMRAP
10 ABMAT Sit Ups
6 Bar over Burpees
1 Semi squat clean + 1 Hang Squat Clean
(add weight as desired)
ASSIGN LANES
Power, 3rds, EMOM
30 Sec Dead Stop KBS
30 Sec Slam Ball
30 Sec Atomic Sit Up
7rd EMOM
Min 1: 7 Strict Pull Ups
Min 2: 10 Strict HSPU
Min 3: 20 Pistols ( 1 for 1)
Adjust reps as needed
ASSIGN BOXES
7rds, every 90 seconds
2 DL (singles)
5 Double Pump Air Squat to Box Jump
(add weight as desired)
2 min on: 1 min off (6 times)
5RFT
9 Floor Presses
15 Bent Over Row
10 KB Irish Get Up
(do a 6th rd if needed)
ASSIGN LANES
Chippers
Every 5 minutes switch
Part A:
100/75 Cal Bike or 135/95 Rower
200 Jump Ropes
100 SSJ (1 for 1)
Part B:
50 Kip Swings
100 Wall Balls
75 KB SDHP
ASSIGN BOXES
7×1, EMOM
Snatch Complex
-1 DL
-1 Snatch Pull
-1 Snatch High Pull
-1 Snatch
10 Min AMRAP
15 ABMAT Sit Ups
5 Man Makers
3 min rest
FINISH UNDER 7 MINUTES. GO LIGHT ENOUGH TO MAKE THAT HAPPEN, EVEN IF IT MEANS USING A PVC!!!!
75 Muscle Snatches for Time (LIGHT, LIGHT, LIGHT)
ASSIGN BOXES
I have no clue how long this is will take. Go to a round of 250 if you have extra time.
25 Minute Clock:
100 Reps for Time:
KBS
Hollow Rocks
(you determine how many reps of each)
150 Reps of:
HRPU
KB 1 Arm Row (1 for )
KB Hollow Rock Scissor kicks (2 for 1)
200 Reps of:
Cal Rower or Bike (1 cal = 1 rep)
HRPU
KBS
KB 1 ARM Row
Hollow Rocks
ASSIGN BOXES
Tabata – every exercise 2x in a row then move to the next exercise
4 times through
1 Leg Box Step Up (standing on the side) (holding KB if appropriate)
Burpee
Vertical Jumps
DB clean (holding 2)
KB Bicep Curl (or DB curl)