A.
12 minute alternating emom
5 strict pull ups
5 strict ring dips
(add weight if possible, scale appropriately)
B.
Skill: C2B pull ups/muscle ups
C.
Conditioning:
11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 40kg/55kg
10 Muscle-ups (scale if no muscle ups)
Handstand workshop in action
A.
12 minute alternating emom
5 touch and go power snatch at 65-70% of 1RM
10 kipping pull ups
B.
Skill: double unders
C.
Conditioning:
11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 35/25kg
Gymnastic Strength:
*15 minute AMRAP (quality of movement, not speed!!)
10 hollow rocks
2 wall walks
10 tuck crunches
1 rope climb
10 arch rocks
5 ring press ups
*This is not for rounds or reps, so just focus on form
Skill: Wall balls
Conditioning:
Wall Balls 9/7
42-30-18
Deadlift 110/80kg
21-15-9
Strength
Front squat 3×3
Skill: T2B
Conditioning:
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″
12 push press 52.5/35kg
9 Toes-to-bar
Strength:
Deadlift 3×3
10 minute alternating emom
5 strict pull ups
5 strict ring dips
*add weight if possible. Scale appropriately
Conditioning:
5 minute amrap:
10 plate GTOH 20/15kg
10 Alternating OH plate lunge 20/15
Rest 3 minutes
5 minute amrap
10 KB swings 32/24kg
10 HR press ups
12 minute alternating EMOM
4 touch and go power snatch (start weight at 50% and increase each round)
8 T2B
Skill:
Box jumps
Conditioning:
13.1
Proceed through the sequence for 17 minutes of:
40 target Burpees
30 snatches 20/35kg
30 target Burpees
30 snatches 35/60kg
20 target Burpees
30 snatches 45/75kg
10 target Burpees
Max reps on snatch 55/95kg
*the target must be 6 inches above fingertips when the arm and […]
Strength:
Strict press
Find a heavy 5-3-1
Skill:
Kipping pull ups
Conditioning:
13.3
12 minute amrap of
150 wall balls
90 double unders
30 muscle ups/C2B pull ups/pull ups/ring rows
A.
12 minute alternating EMOM
4 touch and go power clean
(Start at 50% of 1RM and increase weight each round)
12 box jumps
B.
Skill:
Double unders
C.
Conditioning:
13.4
7 minute time cap follow the sequence as far as possible of:
3 C&J 60/40kg
3 T2B
6
6
9
9
Strength:
Back squat 3×3
Skill:
T2B
Conditioning:
21-18-15-12-9-6-3
Deadlift 90/60kg
Bar facing burpees
A.
In five or six attempts, build to a 3-RM Thruster
B.
Complete as many rounds and reps as possible in five minutes of:
5 Thrusters 60/40
10 Pull-Ups
Then rest exactly five minutes, and then…
C.
Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps