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Part A)
2 min Handstand Hold (cumulative…free standing if you can)
Part B)
30 Rounds for Time
1 Clean and Jerk 70-75%
1 Muscle Up / 3x Strict Pull Up / 5x Strict Ring Row
Part C)
2 minute hand stand hold again into
5rds not for time of:
15 v-ups+15 tuck ups+15 hollow rocks
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Part A)
Bench Press3-3-3-3-3
Part B)
10 Rounds
10 Thrusters 40/30
10 Burpees Box jumps 20″ (Scale to bar over burpees)
Part C)
Alternating Tabata
20s Hollow Rock
10s rest
20s Pistol/air squas
10s rest x 8
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Part A)
Find a 1 rep Heavy Power Clean.
Part B)
10 Min EMOM 2 Power Cleans HEAVY
Part C)
20 Min EMOM
Odd: 6 Front Rack Walking Lunge Steps 80/55 (3 each leg)
Even: 15 Pull Ups
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Part A)
Find a heavy single Back Squat
Then 4×3 Back Squat @90% – 20min window
Part B)
Tabata Dumbbell Push Press 25/17.5
20 Min EMOM
Odd: 20/15 Calorie Row
Even: 10 Box Jumps 24/20
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Part A)
Omem for 10mins
sq clean 3 reps @-80%
dont be afraid to push yourself
Part B)
10 Rounds
10 Strict Pull Ups
10 GHD Sit Ups / sit ups
Part C)
75 burpees for time if you like
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Part A)
10 min EMOM of 4 parallete HSPU
Part B)
Isabel
30 snatches for time @60/40
Part C)
6 Rounds
500 M Row
50 Doubles
Rest 1 min between rounds
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Part A)
8min amrap
5 pull ups
10 push ups
15 squats
imo is 10 rounds so pace for this
Part B)
10min muscle up prac or in a pair or a three amrap sets of 3/4 muscle ups
Part C)
1-2-3-4-5-6-7-8-9-10
floor press @100/65
deadlifts 75%
