First some top secret fun stuff, then: 100 Burpees for time *At the top of every minute perform 3 Squat .....
First – some top secret stuff, then: 10 Alternating Pistols 20 Pull-ups 30 Russian Kettle Bell Swings (53/35) 40 Air .....
Top secret stuff first, then: 800 M Run 21 Strict Hand Stand Push-up (HSPU) 21 Box Jumps (24/20) 600 M .....
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 .....
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LEVEL 3 EMOM 16 MINS 1) 8 Power Clean – Heavy 2) 8 Burpee Pull-Up 3) 10 Cal Row 4) .....
