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Strength
EMOM 10min
ODD : 4 Back Squat
EVEN : 3 Front Squat
Conditioning
4 Round
3 Bar/Ring Muscle Up
15 GHD Back Ex
-Rest 2min-
4 Round
15 GHD Sit Up
20 HR Push Up
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Strength
E2MOM 12min
6 DL
Conditioning
6 Round For Time
3 Hand Stand Push Up
6 Clean Squat
9 Cal Row/Bike / 100m Run
*1min Rest
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Strength
12min To Find
Max weight - 3 Over Head Squat
Conditioning
AMRAP 12min
1 Rope Climb
20 Wall Ball
50 DU
Core
Tabata - Hollow Body
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Strength
E2MOM 10min
3 Clean Pull
2 Hang Squat Clean
1 Thrusters
Conditioning
30-20-10
Box Jump
KTB Push Press
*Rest 2min and Start*
10-20-30
KTB Swing
V-Up
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Conditioning
Workout A
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Pull ups
Men use 22.5 Kg Dumbbells
Woman use 15 Kg Dumbbells
Workout B
1-rep-max clean
Time cap: 15 minutes to complete A AND B
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Strength
4 round
8 bench press
8 DB box step up
Conditioning
Every 3 min X 4 times
4 power clean
3 hang clean squat
2 thrusters
Max burpees in time remaining
*2min rest between round
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Endurance Day
Conditioning
Team Of 2 - I Go You Go
18 Round For Time
15/10 Cal Row / Bike
20 Abmat Sit Up
40 DU