Blog

5 Rounds (15:00 Cap, 7/10 RPE) 10 Power Clean and Jerks 10 Pullups 10 Box Jumps, 24/20 -1:00 Rest- Every 3:00 Back Squat 3 x 15 @ 60% Alternating TABATA Hollow Hold Arch Hold

5 Rounds (15:00 Cap, 7/10 RPE) 10 Deadlifts 10 HSPU 10 Cal Row 15:00 Skill AMRAP (Quality) 7 Muscle Ups 50 Lunges

2 Rounds (7/10 RPE) 3:00 AMRAP 15 Wall Balls 10 Pullups -3:00 Rest- 3:00 AMRAP 15 Overhead Squats 10 T2B -5:00 Rest- 3 Rounds - :30/:30 L-Leg Singles R-Leg Singles Single Unders then... 1:00 Max Double Unders

12:00 AMRAP (7/10 RPE) 7 Double DB/KB Front Squats 5/ea Double DB/KB Front Rack Lunge 7 Double DB/KB Shoulder to Overhead 5/ea Double DB/KB Overhead Lunges 25:00 Recovery Cardio (6/10 RPE) Jog, Run, Row Record mode and distance

Every :20 x 60 (20:00) 1 Power Snatch, Isabel weight 10:00 EMOM 7 Burpee Box Jump Over, 24/20 L-Sit Hold Every 2:00 x 3

40:00 AMRAP (6/10 RPE) 40' HS Walk 400m Run 15 Pushups 400m Run 10 Barbell Rows 400m Run 5 Muscle Ups 400m Run

Every 3:00 BTN Press W/U: 6 @ 30%, 6 @ 40% 3 x 10 @ 50% Every 2:00 Pause (Above Knee) Clean and Jerk 5 x 3 @ 60%+ building 12:00 AMRAP (7/10 RPE) 20 Wall Balls, 20/14 40' R-Arm...

Every 3:00 Single Leg Romanian Deadlift W/U: 6/ea @ 15%, 6/ea @ 20% 3 x 10/ea @ 25% 15:00 AMRAP (7/10 RPE) 8 HSPU 24 A. KBS, 53/35 200m Run 5 Rounds (7:00 Cap, 10/10 RPE) 10 T2B 10 Box...

10:00 AMRAP (6/10 RPE) 5 Pullups 10 Pushups 15 Squats Every 3:00 Tempo Front Squat (2321) 4 x 7 @ 60% Alternating TABATA Hollow Hold Arch Hold

For Time 4 Rounds (6/10 RPE) 7 Barbell Rows, choose weight 15 Cal Row 4 Rounds (6/10 RPE) 40' HS Walk 15 Cal Row 4 Rounds (6/10 RPE) 12 Pistols 15 Cal Row then... 4 Rounds (7/10 RPE) 30 DU...