A.
EMOM 5
Strict Pull Up
*Choose a rep scheme you can hold across the 5 min
B.
In 5 minutes, accumulate 20-50 Kipping/Butterfly Pull Ups with first set being a max effort set
*record time to complete x amount of reps or total reps in 5min
C.
3 person team 12 sets each for total calories
30s Assault Bike
A1. BS 5×3@65%
A2. Tempo FS 5×1@50% FS (5s down/10s bottom)
B.
3 RFT
30/24 Cal Row
20 Box Jump Overs 24/20
10 Hang Power Clean 135/95
Sprint Intervals
5 sets
15 GHDSU
9 BF Burpees
3 Heavy Squat Snatch
100m Sprint
rest as needed
A. Push Press 5@90% goal 5RM, 5@goal wgt, 2×5@95% 5RM
B.
5 RFT 10min cap
5 TnG DL 315/205
50 Dubs
C.
3 sets
15 Band Pull Aparts
20s Batwings
AMRAP 35
400m Run
12 Burpees
500m Row
12 Burpees
1.2km AB
12 Burpees
A1. FS 4RM then 4 @95% and @90%
A2. Rings Bottom Support 5×10-20s
B. For Time 10min cap
12 SDHP 135/95
24 TTB
9 SDHP
18 TTB
6 SDHP
12 TTB
3 SDHP
6 TTB
