A. Ring Skill Work – 10mins
Arch/Hollow Swing on Rings
Rings to Support
Rings Bottom Support
B. 5 Rounds
AMRAP 3
3 MU (6 CTB)
6 BF Burpees
9 Back Squat 135/95
rest 1min
*take Back Squat from the ground, pick up where you left off each round and score total rounds + reps
A. 3 sets
1000m Row
2 Rounds of
15 HSPU
50m FR KB Carry 53/35
rest 2min
A. Every 2:30s for 6 sets
Power Clean + Hang Clean + Jerk
B. For Time – 9min Cap
90 Double Unders
9 Squat Cleans 155/105
70 Double Unders
7 Squat Cleans 185/135
50 Double Unders
5 Squat Cleans 225/155
A. Fight Gone Bad
3 Rounds (1minute of work at each station)
Wall Ball 20/14
SDHP 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
1min Rest
A. Halting Snatch 5×2
(2s pause at knee, 2s pause at Hip)
B.
AMRAP 12
150′ DB OH Walking Lunge 50/35 (25’x6)
30 Push Ups
EMOM 10
7 Hang Power Clean + 5 STOH
—
Rest 3min
—
EMOM 10
12/9 Cal Assault Bike
*Sprint each interval
—
Rest 3min
—
EMOM 10
Odd: ME BF Burpees
Even: rest
