5rds, EMOM
10 Weighted Squat Jumps
40 sec Wall Sit
3-5 Back Squats
16 Min AMRAP Sprints
*1 min rest after each round
15 BJO
12 Wall Balls
9 Burpees
35 Min Cap
1rd of:
25 Pull Ups
50 Push Ups
75 Air Squats
3 lap run
5rds of:
5 Pull Ups
10 Push Ups
15 Air Squats
then run 3 laps
10rds of:
3 Pull Ups
6 Push Ups
9 Air Squats
then run 3 laps
optional:
20rds
1 pull up
2 push ups
3 Air Squats
DL, 7×2, Every 2 min
Each Rep:
Pull to Knee, Pause, Drop, Full DL, 3-5s negative
4 or 5RFT, 18 min cap
20 SSJ
2 Bear Crawls (there/back = 1)
15 KBS
5rds, Every 3 minutes
50 Jump Ropes
5 Ball Slam Into Thruster toss to self
5 Hang Clean to Press (-1 every rd)
*add weight as desired
3RFT
30/20 Cal Bike or 40/30 Cal Row
10 Squat Cleans
35 Min AMRAP
Partner Battle
Part A:
8 Chest Press
8 Bentover Row
12 Dips
8 SDHP
Part B: Transition
25 ABMAT Sit Ups
10 Kip Swings
3RFT, 13 min cap
400/300 Meter Row or .7/.5 Bike
12 DB Thrusters
9 Pull-Ups
2 min rest
For Time, 13 min cap
2 Mile Bike or 1300/1100m Rower
then
15 DB Front Squats
15 DB Strict Press
10 DB Front Squats
10 DB Strict Press
5 FS
5 SP
Tabata – 8 Times in a row, 1 time through
Hollow Rocks (8)
2 in a row Burpees
Rower/Bike (8)
2 in row burpees
Hollow Hold Scissor Kicks Holding KB (8)
2 in a row burpees
Slam Ball Over Shoulder