Hip Flow + Wrist Prep + Squat Smash 2:00 Then…, Clean Warm-up Then…, Every :90 For Six Sets Clean + Hang Clean & Jerk + TnG Clean & Jerk Then…, Front Squat - 5s x 3r @ 30XO Then…, EMOM x 8:00 to 10:00 10 Box Jump Over, 24/20” 10 Burpees If you are...
Row 500m x 6 Rest While Partner Works G: Under 1:55 Time L: Under 2:10 Time Then…, 10:00 Clock Carry Odd Objects Then…, Row 500m x 6 Rest While Partner Works G: Under 1:55 Time L: Under 2:10 Time Extra Credit Complete 3-4 Sets Ring Support Hold :10 Ring Dip Hold :10 Ring Dips -...
Hip Flow Then…, Complete Three Sets NFT 12 Unbroken Double KB Swings Then…, For Time 50 HSPU 3:00 Cap Rest 3:00 For Time 100 Double-Unders 1:00 Cap Then…, Chipper Style 50 Bench Press, 155/105# 50 Strict Pull-ups (75 Ring Rows) 50 Box or Ring Dips Then…, 12-9-6-3 Calories Wall Balls, 20/14# Extra Credit Complete...
Warm-up B Then…, Beginner - 20-30 Low Ring https://youtu.be/wxzOrYbSf5k?t=1m21s Intermediate - 20-30 Low Ring Jump To Muscle-up Advanced - 10-20 Ring Muscle Ups Then…, Snatch Warm-up Then…, 21-15-9 Hang Pwr Snatch, 135/95 Box Jumps, 30/24” Then…, Sled Drag (Heavy) 100m Guys (4) Ladies (3) Superset w/…, :30 Wall Handstand Hold After Each 20m Extra Credit...
Warm-up A + Wrist Prep Then…, Clean Warm-up Then…, Every :90 For Six Sets Hang Squat Clean & Jerk x 3 (Build Quickly) Then…, For Time 50 K2E 3:00 Cap Rest 3:00 For Time 75 Wall Balls, 20/14 3:00 Cap Then…, Teams Of Two 50-40-30-20-10 Calories Burpees 10:00 Cap Then…, Complete Two Sets 12...
Three Rounds EASY Row 12/10 Cals 20 Alt Step Ups, 20" :30 FLR Then…, Clean Warm-up Then…, Complex Every 2:30 x 5 Sets (Perfect Mechanics) Cl Dl + HCP + HC _ DB + Cl Then…, AMRAP In 12:00 Of: 3, 6, 9, 12, 15, 12, 21, etc. AB Cal or Row or Run or...