EMOM, 5rds
Min 1: 50 Sec Wall Sit
Min 2: 5 Vertical Jump into Broad Jump
Min 3: 3-5 Back Squats
15 Min AMRAP
1 Lap Run
15 Kip Swings
15 BJO
Strength, 6×1, every 90sec
Semi Squat Clean + Hang Squat Clean = 1
30RFT, 20 min cap
5 Wall balls
3 Strict Press
1 Semi Squat Clean
Body Building, every 2 min, 4rds
1) 15 Bicep Curls, 15 Skull Crushers
2) 25 Chest Press, 25 Bentover Row
5RFT, 15 min cap
12 Burpee Broad Jumps
6 Snatches
For Time, 35 Min
100 Jump Ropes
100 Jump Ropes + 15 Front Squats
100 JR, 15 FS, 25 Pull Ups
100 JR, 15 FS, 25 PU, 30 SSJ
100 JR, 15 FS, 25 PU, 30 SSJ, 20 Double KBS (2) eye level
15 FS, 25 PU, 30 SSJ, 20 Double KBS (2) eye level
25 PU, 30 SSJ, 20 Double KBS (2) eye level
30 SSJ, 20 Double KBS (2) eye level
20 Double KBS (2) eye level
Strength, Every 2 min,
5×5 Banded DL (singles)
For Time, 20min cap
Goal 8 min plank
5 DL
10 Dips
Max Plank attempt
“Stonewall” Pride Workout
12 Min AMRAP
6 Squat Cleans
28 Jump Ropes
6 S2O
9 Burpees
3 min rest
Complete the number of rounds and reps you completed above for TIME
18 min cap
*if you did 3 rounds and 4 reps in the first part…do 3 rounds and 4reps for TIME
Tabata – 4 Times in a row, 2 times through
DB Snatch
Rower/Bike
Weighted Crunch
Rower/Bike (opposite from before)
Man Makers