A. Max L-sit hold on parallettes: 3 attempts B. 1o rounds for time of: 5 Pull-ups 5 Toes-to-Bar 5 Push-ups 8-min cap Fitness -Pull-ups: jumping or ring rows -Toes-to-Bar: knee raises
Teams of TWO! For time: Row 2000 meters, then immediately complete the following: 17 Burpees 17 Situps 17 Box Jumps 24”/20” 17 Pull-ups 17 Wall Balls 20#/14# 17 Pull-ups 17 Box Jumps 17 Situps 17 Burpees Partners MUST row equal amount of distance. Each team must complete 100 air squats before moving on from the row (squats may be done while team member is rowing). Fitness -Box Jumps: Step-ups 20”/18” -Pull-ups: Ring rowsJumping C2B -Wall Ball: 14#/10#
A. Snatch Complex: 1 Snatch + 2 Overhead Squats + 1 Snatch + 1 Snatch Balance *Work up to three working sets — heaviest possible B. Clean Deadlift: 4 x 3 @ 110% (of clean) C. High Bar Back Squat: Work up to heavy triples (focus on maintaining hip width stance and high bar position) D. Supplemental workout: Three rounds for time of: 250 m row 15 KBS (32/24kg, Russian)
20-minute Partner AMRAP of: Slam Balls Push-ups KBS One person completes 1 slam ball, 1 push-up, and 1 ketllebell swing while the other partner rests. The other partner would then complete the set of 1. Increase reps by 1 each round; so, the next round would be 2 slam balls, 2 push-ups, and 2 ketllebell swings. Continue this pattern until time has expired.
5 rounds of 5 reps for load of: Bear complex 1 rep = 1 power clean + 1 front squat + 1 push press +1 back squat + 1 push press (fm behind neck). Execute without stopping or putting the bar down.