4 Rounds for Time 9 Hang Power Snatch (115/75) 200m run Cap: 10 minutes
3 Rounds 200m Suitcase Carry (70/35) Lateral Box Step-Overs x 50 total (20″)
EMOM6 M1- Deadlifts x 9 reps (50-60%) M2- Weighted dips x6 reps EMOM 6 M1- Deadlifts x 6 reps(70%) M2- .....
Christine 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
5 Rounds not for time (Share Barbells) 4 Tempo Banded Back Squats (60%) *:04 down/ :04 pause/ up as quickly .....
Gymnastics Metcon Buy in: Max Pull-Ups in 2:00 -then- 100 Weighted Knee Raises 100 Box Jump Overs 100 SA KB .....
Isabel 30 snatches for time 135/95
Teams of 3 complete AMRAP 12 Waterfall – 9/6 Cal Bike or 14/10 cal row (only if there are no .....
3 Rounds: 5 Strict Pull-Ups 10 Plyo Push-Ups 15 Box Jumps x2 then 20 Snatch Grip Deadlifts (135/85) CAP: 15
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
2-4-6-8-10 Bar Muscle Ups/Jumping Muscle up/Ring Rows + Push-Ups (half and half) DUBs x5 Rest 4 Minutes 10-8-6-4-2 DB/KB Floor .....
