1. 4 sets of 50 Double Unders 20m OH Carry 10 Bent over Row 20m Farmer Carry 2. For Time 9-15-21 Overhead Squats 115/75 Hang Power Cleans (115/75)
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1. Front Squat Work up to a Heavy Pause for 3 seconds 2. “Helen” 3 Rounds For Time 400m run 21 Kettle bell Swings (55/35) 12 Pull ups
1. Every 4 minutes for 28 minutes Row or Assault bike 16/13 cals 5 Deadlifts (315/205) 10 Burpee Box Jump Overs
1. Jerk 4 x 3 2. With a Parter Alt. rounds AMRAP x 12 minutes 10 Dumbell Snatches (70/50) 2 Shuttle runs ( 20m out , 20m back is 1) Rest 1 minute AMRAP x 5 minutes Max rep Hand Release Push up *only one partner working at a time
1. High Hang Clean + Hang Clean Work up to heaviest weight 2. EMOM x 12 minutes 1- 10 Thursters (95/65) 2- 20 Double Unders + 3 Bar Muscle ups
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