24 EMOM M1: 5 Pushups + 5 Knee Raises + 8 Beat Swings M2: 10 Strict Press (65/45) M3: Calories .....
4 rounds 25 Wall Balls 25 Sit-Ups 1:00 Max Effort Bear Crawl Rest 2:00
9 AMRAP 5 Seated Muscle Up Transitions (with feet elevated) 12 Jumping Air Squats 10 Cal Sprint
5 Rounds 25 Regular KB Swings (35/20-26) 10 Deadlifts (185/135) 8/8 Single arm Z-Press
AMRAP 18 10 Knee Raises 10 Burpees 7 OH Squats to Med Ball (75/55)
“Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter .....
40 Box Jumps (20/16) 40 Deadlifts (105/85) 40 Push Ups 40 Goblet Squat (35/26) 40 Knee Raises 40 Box Jumps .....
7AMRAP 12 Hang Squat Cleans 6 Bar facing burpees -then- rest 3:00 7AMRAP 12 Front Rack Lunges 6 Strict Presses
200m run Rest :30 400m run Rest 1:00 800m run Rest 2:00 1600m run Rest 3:00 800m run Rest 2:00 .....
Power Snatch 3-3-3 (60%) 2-2-2 (75%) 1-1-1 (85%) Find 1rm Power Snatch
Brenton – Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. .....
