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Fitness
A. 2 Sets of:
40m Farmers Carry + HOH Rope Pull
B. 2 Sets of:
ME SB Squats(15+) + 20m Yoke Carry
C. 2 Sets of:
10 Ab-Wheel Roll-Outs + Harnessed Bear Crawl
Fitness
A. For time:
10-9-8-7-6-5-4-3-2-1
Push-Ups
KBS 24/16kg
B. Bench Press
10-8-5
C. Deadlift
10-8-5
Fitness
A. AMRAP 10:
24 OA DB Front Squat(total) 15/10kg
12 Burpee Box Jumps
B. AMRAP 10:
25 OA DB Thruster(total) 15/10kg
12 Burpee Pull-Ups
C. AMRAP 10:
26 OA DB OHS(total) 15/10kg
12 No Push-Up Burpees
Fitness
For time:
30 Alternating DB Snatches 25/15kg
15/15 SB Split Squats
10 Lateral Burpees over the SB
20 Alternating DB Snatches 25/15kg
10/10 SB Split Squats
20 Lateral Burpees over the SB
10 Alternating DB Snatches 25/15kg
10/10 SB Split Squats
30 Lateral Burpees over the SB
Fitness
For time:
21-15-9
Deadlifts 100/70kg
HSPU
Thrusters 40/30kg
Pull-Ups
Fitness
A. Teams of 2, for time:
A 15 DB Man Makers 2x15/10kg
B 15 DB Man Makers 2x15/10kg
A 25 DB Thrusters 2x15/10kg
B 25 DB Thrusters 2x15/10kg
A 20m DB Walking Lunges 2x15/10kg
B 20m DB Walking Lunges 2x15/10kg
B. Every :90s for 15:00min(5 Sets):
1. 40m Farmers Carry AHAP!
2. 5 Yoke/SB Anderson Squats
Fitness
A. 3 Sets for quality of:
10/10 BB/KB Windmills
6-8 Ab-Wheel Roll-Outs
:30s Arch Hold
B. Every :90s for 15:00min(5 Sets):
1. 20m Yoke Carry AHAP!
2. 3 (Weighted) Pull-Ups + 3 (Weighted) Dips
Performance
„Elizabeth“, for time:
21-15-9
Squat Clean 60/40kg
Ring Dips
Fitness
A. Skill: Butterfly Pull-Up
B. 10 Rounds for time of:
15 WBS
10 Push-Ups
5 Butterfly Pull-Ups
Time Cap: 25:00min
Fitness
A. For time:
1500/1000m Row
50 Box Jumps
25 SB Clean&Push Press 0.5 BW
B. Every :90s for 15:00min(5 Sets):
1. 40m SB Carry AHAP!
2. 5 BB Back Squats
Performance
A. Backsquat
3-3-3-3-3-3
B. Deadlift
5-5-5-5-5
Fitness
A. 5 Rounds for time of:
20m Lateral Bear Crawl*
15/15 Pec Deck Russian Twists
10 Double KB Snatch 2x24/16kg
5 L-Sit Pull-Ups
*Switch side after 10m.
B. 7 Sets of:
5 Power WBS + 5 Broad Jumps + Bear Crawl back to your D-Ball
:20s Rest
Performance
AMRAP 20:
10 Pull-Ups
7 HSPU
1 Rope Climb
7 Ring Dips