EMOM 12: 12 Plate ground to overhead 25/15 10 Weighted Sit Ups 25/15 8 strict ring dip
“Chief plus” AMRAP 3 x 5 (1:00 rest in-between rounds) 3 Power cleans 155/115 6 HSPU 9 Goblet Squats 53/35
21-15-9 OHS 75/55 Burpee Pull ups 6” out of reach when arms extended overhead TC 13
5 rounds: 12 Alt. DB snatches 50/35 12 Alt. Pistols 12 Dual Push Press 50/35
Annie 50-40-30-20-10 Double-unders Sit-ups
AMRAP 11: 8 Cal row 8 Lunging box jumps 24/20” 8 Med Ball slams (as fast and aggressive as possible) .....
5 rounds: 75 Double unders 5-4-3-2-1 rope climbs
AMRAP 20: 2 KBHP 70/53 2 KBS 70/53 200m run 4 KBHP 4 KBS 200m run ….increase 2 reps for .....
4 rounds: 8 HSPU 8 Box jump overs 30/24” 8 Dual DB hang snatches 50/35
