A. 3-3-3-3-3 Front Squat [From Rack] B. 8 MIN AMRAP: R1 = 3 Front Squat (95/65) + 3 K2E R2 = 6 Front Squat (95/65) + 6 K2E R3 = 9 Front Squat (95/65) + 9 K2E And so forth, until time runs out. Front Squats are initiated from ground. [Rx+ = BB (135/95)]
A. Every 2 MIN for 12 MIN: 20 DU (3:1 Singles) + 2 TNG Squat Snatch Score is heaviest load used B. 5 Rounds for Time: 12 Snatch – 75/55 12 Bar Over Burpee [Rx+ = BB (115/75)]
A. 3 Rounds for Quality: 12 DB/KB Reverse Flies Rest 30sec Max Hold L-Hang [Tuck Hang MOD] Rest 30sec B. 15 MIN AMRAP: 300m Run [30pts] 10′ HS Walk (20sec HS Hold MOD) [10pts] 20 Lunges w/ Bumper [at chest] – 45/35 [20pts]
A. 10 MIN EMOM: Odd = 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat Even = 6 Burpees Score is heaviest load used B. For Time: 30 Calorie Row 1 Rope Climb (10 Pull-Up MOD) 24 Hang Clean – 95/65 1 Rope Climb (10 Pull-Up MOD) 18 Hang Clean – 95/65 1 Rope Climb (10 Pull-Up MOD) 12 Hang...
A. 10 MIN to EST 1RM DL B. For Time: 10 DU (5:1 Singles) 45 Sit-Ups 5 BW DL 20 DU (5:1 Singles) 40 Sit-Ups 10 BW DL 30 DU (5:1 Singles) 35 Sit-Ups 15 BW DL 40 DU (5:1 Singles) 30 Sit-Ups 20 BW DL [Rx+ = BB(1.5BW)]
