2 PERSON TEAM 1 Min Plank Hold – ** completed at same time, any break in hold = 5 burpee .....
We will be doing top secret stuff before – and Then we will do: 60 Double Unders 50 Wall Balls .....
800 M Run 25 Sit-Ups 600 M Run 25 Sit-Ups 400 M Run 25 Sit-Ups 600 M Run 25 Sit-Ups .....
Buy – In: 500 M Row 5 Rounds of: 3 Power Clean (155/105) 4 Push Jerks (155/105) 5 Lateral Burpee .....
We will begin with so much more and then after: 12 MIN AMRAP 10 Chest-2-Bar Pull-ups 15 Kettle Bell Swings .....
30 Sit-up 25 Wall Ball (20/14) (12’/10′) 20 Burpee 15 Deadlift (275/185) 25 Sit-up 20 Wall Ball 15 Burpee 10 .....
Gymnastics Skill – Pull-Up Practice ** Any variation – kipping, strict, butterfly, c2b, etc ** WOD EMOM x 20 with .....
Get it!
LEVEL 3 EMOM 16 MINS 1) 8 Power Clean – Heavy 2) 8 Burpee Pull-Up 3) 10 Cal Row 4) .....
FRONT SQUAT 1×5 @ 60%, 1×5 @ 65%, 1×5 @70%, 1×5 @ 75% LEVEL 3 10 MIN AMRAP 3 Hang .....
HIGH HANG SNATCH + SNATCH Every 90 Seconds for 15 Mins complete 1 High Hang Snatch + I Snatch. LEVEL .....
Weightlifting BACK SQUAT 1×5 – 60% 1×5 – 65% 1×5 – 70% 1×5 – 75% Barbell Gymnastics HIGH HANG CLEAN .....
