Fitness 6 Rounds 100m Front Rack KB Carry (35/20) 15 KB Thrusters (35/20) 200m Run
AMRAP 16 10 Jumping Pull-Ups 10 Pushups 60 Singles
Fitness: EMOM for 21 Minutes Min 1: 5 Back Squats (80+%) Min 2: 25 Ab-mat Situps Min 3: 15 Box .....
For time: 100 Singles 80 KB Swings (35/26) 60 Med Ball Cleans (14/10) 40 Box Jumps (20/16) 20 Power Snatches .....
Fitness 15/12 Cal Row 100m Sprint
AMRAP 7 10 KB Rows (10/10) weights (45/30-26) 10 Pistols alternating (5 each side/10 total) -Rest 2- AMRAP 7 10 .....
FITNESS AMRAP 18 10 strict presses (45/35) 8 box jumps (20/16) 10 SDHP (45/35) 8 Step-Ups with plate (15/10)
FITNESS 21-15-9-6 reps for time of: Hang squat cleans Leg-assisted ring dips Men use 55 lb. Women use 35 lb.
Fitness For time: 30 box jumps 30 kettlebell swings 30 hanging knee tucks 30 wall-ball shots 30 burpees Men use .....
Hang power clean for 12 minutes Hang power snatch for 12 minutes Push jerk 12 for minutes
FITNESS For time: 10 slow muscle-up transitions with bent legs 50 single-unders 8 slow muscle-up transitions with bent legs 40 .....
Overhead Squat Overhead squat 3-3-3 reps Front Squat Front squat 3-3-3 reps Back Squat Back squat 3-3-3 reps
