Category: Uncategorized

20:00 AMRAP for Quality:

1 Strcit Muscle-Up
3 Strcit HSPU
12 Alternating Pistols

Scaled Version:

3 MU Transitions
1 Wall Walk w/ 3 sec Hold
12/ea KB Kickstand Squats

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Cash Out:

3:00 KB FR Hold
3:00 Plank Hold

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Front Speed Squats
10-10-10-10-10

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For Time:

1000m Row
100 AbMat Sit-Ups
1000m Row

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15:00 to Build to a Heavy Set of the Following Complex:

3 Turkish Get-Up (R)
15 R. Kettlebell Swings
3 Turkish Get-Up (L)
Rest :90

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Sumo DL
5-5-5-5-5

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6 Rounds for Max Reps:

:30 SA DB/KB OHSQ (R)
Rest :15
:30 Burpees
Rest :15
:30 SA DB/KB OHSQ (L)
Rest :15
:30 Double Unders
Rest 1:15

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3-3-3-3-3:

Split/Push Jerk

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10-8-6-4-2 (Each Arm):

1-2-3-4-5
SA KB Hang Squat Clean
Rope Climb

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3 Rounds:

5/ea Single Arm Man Maker
10/ea Single DB Overhead Lunge
15/ea Single Arm DB Snatch

2 Rounds:

10/ea Single Arm Curtis P
20/ea Mt. Climber
30/ea Jumping Lunge

1 Round:

20/ea Jack Knife Situp
40/ea Med Ball Russian Twist
60/ea Bicycle Crunch

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For Time:

1200m Row
63 A. KBS
36 Toes-to-Bar

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Deadlift:

3 Reps Every 2:00 x 10 @ 95% 5 RM

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Snatch:

a. Snatch: Warm-Up Reps (5-7)

b. Snatch: 15:00 to work up to a Heavy Single

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Alternating 12:00 EMOM:

Odd: 12 Wall Ball
Even: 12 Burpees

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Inversion Strength:

a. YTAW (Prone): :15/ea, Rest 1:00 x 3

b. 6:00 to Complete as many assending unbroken sets of Strict HSPU starting with 1 rep, 2 reps, 3 reps…..

c. 9:00 AMRAP for Quality:
:30 Handstand Hold at wall or free
10 Hollow Rocks
10 Superman Rocks

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15:00 AMRAP:
5-10-15-20-25….

Cal Row
Box Jump

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For Time:
3 Rounds:

9 Pull-Ups
6 Thrusters
50 Double Unders

Rest 3:00

150 Double Unders
18 Thrusters
27 Pull-Ups

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