A) Muscle Up Tech (EMOTM x10) B) OHS 4x 12 (work On Speed) rest 90 sec C) Workout 12.3 AMRAP 18 minutes of: 15 Box jumps, 24″ Push press, 12 reps (115\75) 9 Toes-to-bar
Read MoreA) Wall Walks 3-3-3-3 B) Weighted Planks x 4 C) 60/60 x2 L.Plate Burpee DU OH Lunge Row KBS REST 2 Mins Tabata Situps
Read MoreA) EMOTM x8 2x Snatch Balance B) Not for Time: 4 Rounds 10 Box Jumps 10 Barbell Hip Thrusts C) Every 90 sec x5 Heavy Thrusters D) 10rds total Tabata Situps & Hollow rock (alt)
Read MoreA) Romainian DL 8-8-8-8 B) Every 90 seconds x5 5 Shoulder to Overhead (heavy) C) 3 Mins Row for CAL REST 1 MIN 3 Mins 10 Power Clean (135/95) 10 Burpee REST 1MIN 3 Mins 10 Box Jump 10 KBS (55/35)
Read MoreA) Muscle Up Tech (EMOTM x10) B) Back Squat @32×1 3-3-3-3 C) Workout 11.1 AMRAP 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 55lbs)
Read MoreA) EMOTM x8 3-4 xHSPU B1) Front Rack Lunges 8-7-6-5 B2) Single leg Hip Thrust 8-8-8-8 C) Complete the following in 14 Minutes 1K Row 30 Power Cleans (135\95) 30 KBS (55/35) 30 Burpees 30 Box Jumps 15 Strict Pullups in any order
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