Warmup 4rd 5x pullups 7x clapping pushups 12x jumping squats Hang power cleans 3-3-3-3-3 5rds 12x box jumps 5x burpees 10x KTE
Read More...Wamup 4rds 20x du’s 10x pushups 10x squats Front Squat 5-5-5-5 AMRAP in 8 12x du 6x ring dips 3x ab wheels
Read More...Warmup 2rds 400m run 50 ft OH walking lunge w med ball Spend 15 min working on snatch AMRAP in 7 min 5x snatch 75/50 full squat 7x wall balls 12x du’s
Read More...Warmup: 500m row 3 rds of 5x pullups 10x pushups 15x squats 400m run 5x pullups 10x pushups 15x squats rest 5 min then AMRAP in 3 min 5x hang squat cleans 95/65 6x pullups rest 2 min AMRAP in 3 min 8x du’s 8x situps rest 2 min AMRAP in 3 min 3x burpees [...]
Read More...Warmup 4rds 20x du’s 10x ball slams 10x situps 5 Rds amrap back squat 225/135 15x pullups Note total number of squats over 5rds Finish 3 sets of standing ab wheel rollouts
Read More...Warmup 3 rds 20x running box step ups 10x walking lunges 10x prisoner squats 5x jumping squats AMRAP in 15 min 5X Renagade rows(1 pushup+rowL+rowR+DL) 5x KTE Run 100m Loading 45×2 male/30×2 female
Read More...Warmup 4rds 10x running box step ups 12″ 10x Jumping lunge 5x pullups 10x DL 135/95 10x box jumps 33/35 8x DL 185/135 10x box jumps 33/35 6x DL 225/155 10x box jumps 33/35 4x DL 275/185 10x box jumps 33/35 4x DL 315/225 10x box jumps 33/35
Read More...Warmup 3rds 10x OHS 10x Shoulder dislocates 10x jumping lunges AMRAP in 20 min 5x pushups 10x situps 15x walking lunges
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