Strength 10 Min EMOM (Alternating) 5-10 HSPU’s (or 3-5 Wall Walks) 3 Snatches (full) Met-Con “Nasty Girls” 3 Rounds for time: 50 Air Squats 7 Muscle-Ups (Rings) 10 Hang Power…..
Gymnastics Tabata Alternate between handstand holds and top of dip static hold on rings Met-Con For Time: Row 1600m 8 Bear Complex 135/95 Row 800m 6 Bear Complex Row 400m…..
Stamina 4 Rounds: 2 Minutes On, 1 Minute Off: 12 Stationary Front Rack Lunge Steps (115#/75#) Max Effort Double Unders in remainder of 2:00 minutes Met-Con OPEN 12.3: 18 Minute…..
Gymnastics 12 Minute Alternating EMOM: 12 Russian KB Swings (70#/53#) 12 Deficit (15#/10#) Push-Ups Met-Con 4 Rounds for Time: 3 Muscle Ups 12 Deadlifts (225#/155#)
Oly Clinic Snatch Complex: 20 Minutes to establish a heavy Hang Power Snatch + 2 OHS Met-Con 9 Minute AMRAP: 18 Wall Balls (20#/14#) 12 SDHP (75#/55#) 6 Bar Facing…..
Strength Deadlift 5×5 @ 85% Met-Con 8 Minute AMRAP: 15 KB Swings (55#/35#) 12 Thrusters (75#/55#) 9 Pull-Ups
Oly Complex Every :90 seconds for 12 Minutes: 1 Power Clean + 2 Front Squats Met-Con OPEN 13.4: 7 Minute AMRAP: 3 Clean & Jerks (135#/95#) 3 Toes to Bar…..
Stamina For Time: 100 Double Unders Rest 1:00 Minute 75 Double Unders Rest 1:00 Minute 50 Double Unders Rest 1:00 25 Double Unders Met-Con For Time: Buy-In: 1000m Row 4…..
