EMOM 8:00

7 Toes to Bar

 

AMRAP 20:00

Run 400m

21 Box Jumps

15 GHD Sit-ups

9 Push-ups

Push Press

3 – 3 – 3 – 3

 

6 Rounds for Time:
9 Shoulder to Overhead (115/75)

9 Bar Hopping Burpees

30 DU

Time Cap: 16:00

Bench Press

3 – 3 – 3

 

3 Rounds for Time:

30 RKB Swings (60/45)

20 Air Squats

10 Toes to Bar

5 Wall Walks


Time Cap: 16:00

Hang Power Clean

2 – 2 – 2 – 2

 

For Time:

100  - 80 – 60 – 40 – 20

Double Unders

10 – 8 – 6 – 4 – 2

Power Cleans (155/95)


Time Cap: 12:00

Thruster

3 – 3 – 3

 

For Time:

15 – 12 – 9 – 6 – 3

DB Hang Clean

DB Thruster

Push-up

Time Cap: 15:00

Kipping Skill Work

 

4 Rounds For Time:

Run 400m

8 Burpees

4 Ring Muscle-ups

**Rest 90s after each round

Time Cap: 24:00