Conditioning
4Rounds
1min Row
1min Toes to Bar
1min DB Box Step Overs 30 / 50, 20’ / 24’
1min Shoulder to Overhead 65 / 115
1min Rest
Conditioning
5Rounds For time;
15 WBS 14 / 20
15 Hang Power Cleans 65 / 95
*Timecap 18min
Strength
Overhead Squats 5reps x 5sets
Conditioning
5Rounds For time;
15 OHS 65 / 95
15 KBS
*Timecap 12min
Conditioning
22min AMRAP
50 Burpee Box Jump Overs
Remaining time amrap..
30 DUs (60 SU)
10 Hang Power Snatches 55 / 95
*Teams of 2
*I go u go
Strength
2 Pause(2seconds hold in the bottom) + 1 Back Squats x 5sets
Conditioning
12min Cindy
5 Pull ups
10 Push ups
15 Air Squats
Skill
Toes to bar practice
AMRAP 14
15 Toes to bars
15 Box jump overs 20/24
5 DB Push-up to renegade row 35/50
* Team of 2
* Waterfall
Sprint
500m Row
Conditioning
EMOM 7
7 Deadlifts + 5 Front squats 105/155
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
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
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
