12 AMRAP (ascending ladder, go up by 2) 4 Burpee Box Jumps (24/20) 4 Push Jerks (185/155)
EMOM 24 1: 20 Wall Balls 2: 10 Jumping CTB Pull Ups 3: 50m Sled Push 4: REST
Competition – Bull 2 RFT 200 Double Unders 50 OHS (135/95) 50 Pull-Ups 1 mile run
5x5x5 – 3x3x3 Clean Pull with 5 second pause at knee Increase weight with each set. The pulls should be .....
Fitness – EMOM 16 1: 4 Bench (125/65) 2: 12 Box Jumps (20/16) 3+4: 300m Rowing
Fitness – Chipper – 20min cap 80 Push Ups 60 Slam Balls 40 KB swings (26/15) 30 Med Ball Cleans .....
“Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile
6 x 500m row
AMRAP 20 100m farmers carry (HEAVY) 9 T2B 18 Dips 9 T2B 200m run
Fitness : EMOM 16 M1: 10 Burpees M2: 10 KB Swings (26/15) M3+4: Heavy Sled Push
Fitness – 6 rounds 12 Single Arm KB Thrusters (26/15) 4 False grip ring rows + 4 Dips with toe .....
2 Mile small group run Run 2:00/ Walk 1:00
