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29
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Front Squat : 5-5-5-5-5
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Front Squat : 5-5-5-5-5
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30
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Every 5 mins for 30 mins: Strict Pull-ups, Pull-ups, Handstand Push-ups and Alternating Pistols
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10-8-6-4-2: Wall Balls and Knees-to-elbows
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4
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Front Squat 7-5-3-7-5-3
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AMRAP 6 mins: Box Jump Overs, Pull-ups, Box Jump Overs and Toes-to-bars
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FT: Wall Balls, Farmer Carries, Single Arm Dumbbell Shoulder-to-Overheads and 9 more
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5
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"Tabata" - Ski Erg : 10 x 30 secs / 1:30
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Push Press : 2 Rep Max
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AMRAP 20 mins: Pull-ups, Push-ups and Air Squats
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3 RFT: Hang Power Cleans and Wall Balls
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6
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Lifting: Hang Power Snatches, Hang Squat Snatches and Hang Power Snatches
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Hang Power Clean : 3-3-3-3-3
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Alt EMOM 10 mins: Hang Power Cleans and Lateral Burpee Over Bars
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9
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3 RFT: Pull-ups and Thrusters
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4 RFT: Toes-to-bars and Kettlebell Swings
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3 RFT: Handstand Push-ups and Hang Power Cleans
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Front Squat : 5-4-3-2-1
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16
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Shoulder Press 3-3-2-2-1-1
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AMRAP 20 mins: Goblet Walking Lunges, Mountain Climbers and Forward Lean Rest (FLR)s
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