20min AMRAP
20 Partner get up
40 Hanging wind wiper (L=1, R=1) (PVC over) (partner support PVC)
60 KBS (Partner supported Press down the KBS)
80 Plate squat 25/45
10 Rounds for time of :
12 Triple unders (24~36 DU, 60 SU)
12 Burpees
12 Box jumps 20/24
12 Deck squat jumps
Team of 2
Time cap 25 min
Conditioning
40-20 45-15 50-10 50-10
Battle rope (jumping)
Side Duck walk (3~5m)
Wall supported shoulder touch
Flutter kick
Plate SDHP
AMRAP 5
5 Deficit Strict Handstand Push-ups 25# plate / 45# x2 plates
10 DB/KB Reverse lunges 35/50
3min rest
AMRAP 7
10 DB/KB Push presses 35/50
20 Jumping lunges
* Scale – S.HSPU : Box HSPU
Conditioning
5 Rounds
1 min max Jumping P.U
1 min max WBS 14/20
1 min max Cal rowing
1 min Rest
OPEN 20.5 GCCF ver.
On the minute
1 min max Muscle-ups
1 min max WBS 14/20
1 min max Cal rowing
Time cap : 20min
* Count for 40 MU / 120 WBS / 80 Cal rowing
* If you complete any movement, you should to move on another movement that didn’t end.
* Scale : MU – B.MU / C2B / P.U / Jumping chest to bars
Conditioning
5rounds
1min Max reps Strict Pull up
30secs Max cal Row (AFAP)
1min Max reps DB Shoulder Press
30secs Hollow Hold
1min Max Bench Over & Over
“Barbara”
5RFT
20 Pull up
30 Push up
40 Sit up
50 Air squat
*3min Rest
*Timacap 30min
Conditioning
40 – 20, 45 – 15, 50 – 10, 60 – 0
KB Swing Squat
High Knee SU (ad: DU)
KB Figure 8
Band Tiger Crawl
Prone K2E
18min EMOM
12 DB clean 30/50
100m shuttle run
15 KBS 24/32
