1. EMOM for 12 minutes 1-Split Jerk x 4 reps 2-Strict Pull ups x 5-10 3-V-ups x 10 + Russian twists x10 2. AMRAP for 10 minutes: 200m Run 3 Hang squat cleans (115/75) 5 Thrusters (115/75)
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1. 3 Rounds of: Supine ring row x 10-12 reps Handstand Push up x 8-10 Strict Toes to Bar 6-8 2. AMRAP for 9 minutes 6 Box jump Overs 9 Deadlifts( 255/185) 12 Wall Balls
1. For Time 2000m Row 200 Double Unders 2 mile Run * 30 minute time cap OR 8 Rounds of: 200m Sprint Rest 2 minutes between rounds
1. 3 Rounds For Time 12 Pull ups 12 Back Squats (185/125) Rest 5 Minutes For Time: 50 V-ups 40m Front Rack Walking Lunge(135/95) 30 Superman 20 Russian Twist
1. Strict Press 3×10 2.In teams of 3 complete: 4 Rounds of Row for meters Front Rack Kettle Bell Hold 40 Double unders + 15/20 Push ups * Rotate to the next exercise once partner completing the double unders and push ups is done
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