14.1
10min AMRAP
30 Double Unders
15 Ground to Overhead(75/55)
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14.1 10min AMRAP 30 Double Unders 15 Ground to Overhead(75/55) Yes, we are psychic.
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Front Squat
70/3, 80/3, 85/2, 90/2)3 Pair with 3-5 Ring Shoot-Throughs 3 Rounds 400m Run 21 Kettlebell Swings 12 Knees to Elbows Post Push Ups: 2/20 Push Press
70/3, 80/3, 85/2)2, 90/2)2 Pair with 5 Heavy or Double Kettlebell Swings 3min AMRAP 4min AMRAP 5min AMRAP 15 Snatch (75/55) 30 Double Unders 1min Rest between AMRAPs Post Overhead Squats: 3x8 Back Squat
60/3, 70/3, 75/3)3, 70/3, 60/3 Pair with 10sec L-sit on rings 14min AMRAP 8 Deadlifts (185/125) (<55%) 10 Box Jumps 12 Pull Ups Post Good Mornings: 3x10 E.M.O.M. 7
1 Clean 3 Jerks (75) 5 Rounds 7 Burpees 7 Wall Balls 30 Power Cleans(60) 5 Rounds 7 Burpees 7 Wall Balls Post: Bent Over Rows 3x10 E.M.O.M. 8
2 Squat Cleans(75) 5 Toes to Bar 5 Rounds 3 Muscle Ups (Sub 9 Ring Dips) 5 Clean and Jerks (60) 12 Kettlebell Swings Post: 3x10 Russian Twists Weighted Overhead Squat
60/5, 70/3)3, 75/3)3 Push Press 70/3, 80/3, 85/2)3 Alternate with 1 Leg Squats 500m Row Sprint Rest 1min 400m Run Sprint Rest 1min 250m Row Sprint Rest 1min 200m Run Sprint Post: Stretchy McStretcherson Backsquat
70/3, 80/3, 85/3)2, 80/3, 70/3 Alternate With 5 Ring Dips (Weighted, Strict, Negatives, Holds, Assisted,..) 75 Double Unders 3 Rounds 12 Thrusters(105, 70) 12 Chest to Bar 75 Double Unders Post: 3x7 Good Mornings 1 Snatch DL, 1 P. Snatch
60/2, 70/2, (75/2)2, (80/2)2 30 Burpees 30 P. Snatch 30 Wall Balls 30 Box Jumps *Tabata Style Post: 3x10 Hypers Deadlift
70/5, 75/5, 80/3)2, 85/3)3 Alternate with 4 Handstand Push Ups 5 Rounds 10 Front Squats (55) 200m Sprint Rest 1 min Post: Dragon Flags |
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