3RFT, 29 min cap
Every 2 minutes take a 1-minute break
and pick up where you left off
30 Pull-Ups
40/30 Cal Bike/Rower
30 DB Strict Press
Strength, Front Squat
7×2, Every 2 minutes
For Time, 15 Min Cap
125 ABMAT Sit-Ups
then
5 Rounds of:
50 Jump Ropes
7 Hang Squat Cleans
Holds and Strength
5 Rds, Every 2:30
45s Hollow Hold
45s Farmers Hold
2-3 DL
20 Min AMRAP
2 DB(2) Walking Lunges (there/back =1)
15 Dips
15 Kip Swings
5Rds, EMOM
Min 1: 8-10 DB Bentover Row
Min 2: 8-10 Chest Press
Min 3: 2 Sprints (there/back = 1) (+2 every rd)
AMRAP
9 Rounds
1 Min on: 1 Min off
25/18 Cal Row/Bike
20 HRPU
20 Box Jumps
Partner Battle, 35 min cap
AMRAP Score:
9 Back Squats
10 Burpees
Transition:
20 KBS
1 Lap Run
10 Minute on the clock
Complete 2 Rounds of:
500 Meter Row or .6 Mile Bike
12 Front Squats
15 Slam Ball Over Shoulder
With Time remaining AMAP Barbell Movement of your choice
rest 2 min
15 Minute on the clock
Complete 2 rounds of
750 Meter Row or 1 Mile Bike
12 S2O
15 Slam Ball Over Shoulder
With Time remaining AMAP Barbell Movement of your choice
Tabata – 2 Times in a row, 4 times through
Mid Squat Hold KB
Rower/Bike (no break in the middle)
V-Ups
Banded Tricep Pushdown
Box Step Ups Holding KB