A. 5 sets
DB/KB Lateral Box Step Ups 3-5e
rest 30s
CTB Pull Ups 5-20 (Choose a challenging, but repeatable rep scheme)
rest 2min
B. AMRAP – 6
10/7 Cal AB
7 Burpee DB DL 50/35
A. E2MOM for 6 sets
3 Strict HSPU + 6 Kipping HSPU
B.
5 RFT – 12min Cap
200m Row
10 R-arm DB OHS 50/35
10 L-arm DB OHS
A. 5 sets
3 Hang Power Clean + 2 Jerks
B.
3 RFT
400m Run
21 Box Jump Overs 24/20
12 UB Hang Power Clean 165/115
A. EMOM – 10
Odd: 3 Front Squat
Even: 3-5 Strict Pull up @11×2
B. 4 sets
12 UB Thrusters
9 BF Burpees
12 Sumo DL High Pull
9 Inverted Burpees
rest 2min
A. TGU 4x3e
B. For Time – 22min Cap
30/21 Cal AB
30 Wall Ball
40 Burpees
30 Wall Ball
50 KB Swings 53/35
30 Wall Ball
60 Abmat Sit Ups
30 Wall Balls
70 Push Ups
A. EMOM – 20
1 Halting Snatch (2s pause at knee)
*Score is # of successful lifts, 1 attempt each minute goal is 20/20
B. AMRAP – 7
8 OHS 115/80
12 Pull Ups
