Monday: Skill Practice: EMOM 18: A) 4-8 Strict Handstand Push B) 6-12 Box Jumps C 4-8 Strict Ring Dips Tuesday: .....
For Time: 4 Rope Climbs 30 Double Unders 1 Burpee Ring Muscle Up 3 Rope Climbes 40 Double Unders 2 .....
For Total Time: 6x400m Rest 1:30min
For Time: 40cal Row 50 DB Thrusters (50/35) 40cal Row TC 13
Squat Clean Waves: Every :90 x 9 Perform 5 Squat cleans – Fast singles only, starting at 75 or 95, .....
Skill Practice: EMOM 18: A) 5-7 Straight Leg Anchored Sit Up B) :10-20 L-Hang or single leg L Hang C) .....
4RFT: 15 T2B 12 Dual DB Deadlift 9 Dual DB Power Clean 6 Dual DB Power Snatch
For Total Time: Run 10 x 200m, Rest 1min Between efforts
15-10-5 Bar Muscle Up 6-4-2 Squat Snatch (165/125)
AMRAP 15: 30 Burpee Box Jump Overs (24/20″) 30 Wall Ball (20/14lbs to 10’/9’)
