EMOM 12 M1: 10 Deadlifts 155/115 M2: 8 Front squats 155/115 M3: 6 Jerks 155/115
15 Box Jump overs 24/20” 40 KB Snatches 35/18 20L/20R 15 Box Jump overs 24/20” 30 KB snatches 53/35 15L/15R .....
AMRAP 18: 40 Airsquats 200m run 30 sit ups 200m run 20 Push ups
For time: 50 Alt. dumbbell Snatches 50/35 40 T2B 30 SA DB OHS 50/35 20 T2B 10 Wall Walks
Diane 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups
5 Rounds: 5 Dual KB Hang Clean and jerks 53/35 10 Pull ups 15 Burpees Over KBs TC 18
“Working off the Christmas Cookies” 1 mile ruck *if no ruck or backpack-can opt to carry any element any way .....
AMRAP 6 50’ Handstand Walk 50’ Farmer’s Carry (70/53)
6 Rounds: 90 seconds on 90 seconds off 5 KBS 70/53 5 Hand release burpees (jumping back/up with two .....
21-15-9 Thrusters, 95# / 65# Pull-ups
AMRAP 12: 200m run 10 SA DB Hang Split Snatches – Right @50/35lbs 200m run 10 SA DB Hang Split .....
