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3
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Alt EMOM 8 mins: Ring Support Holds and Hollow Holds
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3 RFT: 603 m, Shoulder-to-Overheads, Box Jumps and Sit-ups
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7
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Alt EMOM 14 mins: Deadlifts and Push Press
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AMRAP 10 mins: Single Arm Dumbbell Hang Power Clean + Shoulder To Overheads, Burpee Over Dumbbells, Farmer Carry Kettlebell (1) Dumbbell (1)s and 6 more
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4 RFT: Barbell Lunges, Box Jump Overs, Pull-ups and 403 m
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9
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Every 1 min for 18 mins: Clean & Jerk
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AMRAP 6 mins: Push-ups and Russian Kettlebell Swings
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10
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AMRAP 21 mins: Dumbbell Snatches, Burpees and Hanging Knee Raises
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13
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AMRAP 18 mins w/ Buy-in: 200 m, Dumbbell Snatches, 200 m and 8 more
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15
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Chipper: Toes-to-bars, Box Jump Overs, Kettlebell Swings and 7 more
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21
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Every 1 min for 14 mins: Snatch
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AMReps 8 mins: Wall Balls, Russian Kettlebell Swings, Wall Balls and 5 more
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