1. 4 Sets of Jumping Squats x 8 (45/35) One arm Dumbbell row x 10 2. Every 2 minutes for 12 minutes 8/10 Burpee Box Jump overs 10 Walking lunge(35/55)
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1. Toes to Bar Progression 2. 3 Sets of: Supine Ring Row x 10-12 reps Farmers Carry x 100 ft 3. “Grace” 30 Clean and Jerks (135/95)
1.For time 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Burpees
1. AMRAP for 7 5 Back Squat (225/155) 10 HR Push up 20 du Rest 3 minutes AMRAP for 7 10 Front Squat 135/95 10 KB Snatch (5R/5L) 20 du 2. For 6 minutes Team Prowler Push
1. 4 Sets of: 1:00 Shuttle run 10 Toes to Bar 30 sec Handstand Hold 2. EMOM for 16 minutes Min 1- 12 Push Press (115/85) Min 2- 8 Pull ups +10 sec dead hang
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