EMOM 10′: Odd – 7 hang power cleans + 7 front squats + 7 shoulder-to-overheads @ 40/25 kgs Even – rest Rest 5′ EMOM 10′: Odd – 1 strict pull-up + 3 chest-to-bars + 5 pull-ups Even – rest
CONTINUE READING4 RFT: 5 deadlifts @ bw 10 american swings @ 24/16 kgs 15 double-unders
CONTINUE READING2 RFT: 20 toes-to-bar 20 alt db snatches @ 20/15 kgs 20 thrusters @ 30/20 kgs
CONTINUE READINGFor Time: 10 push jerks @ 50/35 kgs 20 pistols 30 v-ups 40 wall balls @ 20/14 lbs 50 burpees 40 wall balls @ 20/14 lbs 30 v-ups 20 pistols 10 push jerks @ 50/35 kgs
CONTINUE READINGAMRAP 9′: 1-2-3-4-5-… squat snatches @ 40/25 kgs 2-4-6-8-10-… handstand push-ups
CONTINUE READING0′-7′ 21-15-9 goblet squats @ 24/16 kgs SDHPs @ 24/16 kgs 7′-14′ 21-15-9 push jerks @ 35/25 kgs back squats @ 35/25 kgs 14′-21′ 21-15-9 deadlifts @ 70/50 kgs pistols
CONTINUE READING5 RFT: 12 alt db snatches @ 20/10 kgs 11 wall balls @ 20/14 lbs 10 hang power cleans @ 40/25 kgs 9 burpees
CONTINUE READING3 RFT: 10 TTBs 10 front squats @ 50/35 kgs
CONTINUE READINGFor Time: 12-9-6 overhead squats @ 45/30 kgs 36-27-18 box jumps over @ 24”/20”
CONTINUE READING3 RFT: 15 burpees touch 15 pull-ups 15 thrusters @ 35/25 kgs 15 push-ups 15 american swings @ 24/16 kgs
CONTINUE READING