Power, 4rds, EMOM
12 Banded Kneeling Crunch
15 Banded or Weighted Knee Tucks
1x Bear Crawl ( there back = 1)
For Time, Ladder, 20 min Cap
1 – 10 Semi Squat Clean
10 – 1 Front Squats
10 ABMAT SIt Ups
Body Building, 5x, EMOM
8-10 Alt Curls
10-12 Skull Crushers
1 Pull Over to Press
5RFT, 16 min cap
15-12-9-12-15 S2O
1-2-3-2-1 Laps
Back Squats, Every 3 min
6x 2-3
AMRAP
4 Min on, rest 1 min
3 on, 1 off
2 on, 1 off
1 on
10 Kip Swings
20 SSJ (1 for 1)
10 KBS
For Time, 35 min cap
5 Rounds of
25 V-Ups (if you missed Monday do ABMAT Sit Ups)
20 Burpees
then
2000/1600 meter row
or Bike 3/2.5 mile
then AMRAP with time left of
10 Pull Ups
20 HRPU
Every 2:30, 5rds
30 Ait Squats
5 DL (-1 every rd)
For Time, 22 Min Chipper
50 BJO
25 SDHP
30 DB Snatch 1 for 1
50 Step ups 1 for 1
25 DL
4 rounds for time
800 meter run
25 KBS
25 wall balls
1 minute of rest after every round
Tabata – 4 Times in a row, 2 times through
Squat Jumps
Plank Jacks
Rower/Bike
Hollow Rocks
DB S2O