Month: October 2018

EMOM12
1. 5 tempo back squats 65% 3.0.X.0
2. 6-10 strict C2B pullups

AMRAP5
150/120m row
10 box jumps
REST 2MIN
AMRAP5
15 WB
5 burpees
REST 2MIN
AMRAP5
10/8 cal bike
15 KBS 24/16

FOR TIME:
40 burpee buy-in
then 10, 9, 8… 3, 2, 1
deadlift (50/35)
front squat
box jumps (24/20")
then 40 burpee cash out

EMOM12
4 double KBS (16/8)
5 KB no pushup burpee DL
6 KB step ups (20")

AMRAP20 with partner
5 pullups
5 burpees
5 C&J (70/50)

E3MOM24
16 KBS (32/24)
12 burpees
10 WB (9/6)

EMOM12
1. 7 hang clean & jerk (50/35) + 20 DU
2. 8 strict pullups + 8 burpees

EMOM10
1. 12 front rack reverse lunges
2. 150m row + 3 burpees

5 rounds
30sec max cals bike +
30sec max reps DB snatch (35/22.5)
Rest 2mins

3RFT
21 wall balls (9/6)
15 KB swings (24/16)
9 burpees
1 big lap

For time:
3 rounds DT 70/50
20 box jumps 24/20"
2 rounds DT
20 pullups
1 round DT
1 short lap