A)GWOD 10 MIN TO FIND WEIGHTED PULLUP 3 RM B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT TOES TO BAR b)6-10 STRICT HSPU c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «NASTY GIRLS» 3 RFT: 50 AIR SQUAT 7 RING MUSCLE UPS 10 HANG POWER CLEAN(60/40)
A)OLY EVERY 2 MIN FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X65% 3 3X70% 4 2X75% 5 2X80% 6-7 2X85% 8 90% B)SWOD EVERY 2 MIN FOR 6 MIN DEFICIT DEADLIFT 3X75% C)CONDITIONING 5 RFT 5 SHOULDER TO OVERHEAD(70/45) 10 CLAPPING PUSHUPS 10 BANDED KB SWING(24/16) 200 M SPRINT 1 MIN REST
A)OLY EVERY 90″ FOR 12 MIN SLOW SNATCH 1 3X60% 2 3X65% 3-4 3X70% SNATCH 5-6 2X75% 7-8 2 X80% B)SWOD EVERY 2’30» FOR 7’30» ENDERTON FORNT SQUAT 70%* 3 SEC PAUSE FRONT SQUAT+DOUBLE REBOUND FRONT SQUAT+FRONT SQUAT C)CONDITIONING AMRAP 8: 25 DOUBLE UNDERS 15 TOES TO BAR 5 SQUAT CLEAN(80/52,5)
A)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 5×85% EVERY 2’30» FOR 7’30» PUSH PRESS 5×85% B)CONDITIONING FOR TIME: 400 M RUN 20 OVERHEAD SQUAT(40/25) 400 M RUN 20 KB SWING(24/16) 400 M RUN 20 TOES TO BAR 400 M RUN 20 BURPEES
A)OLY EVERY 90″ FOR 12 MIN POWER CLEAN+CLEAN+JERK 1 60% 2 65% 3 70% CLEAN&JERK 4-5 2X75% 6 2X80% 7-8 2X85% B)CONDITIONING AMRAP 4: 10 DEADLIFT(110%BW/BW) 25 BOX JUMPS ——3 MIN REST—— AMRAP 4: 10 POWER CLEAN(60/40) 10 OTB BURPEES ——3 MIN REST—– AMRAP 4: 5 PULLUPS 10 PUSH UPS 15 AIR SQUAT
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 4X80% C)CONDITIONING 3 ROUNDS FOR TIME: -400 M RUN AND -3 ROUNDS OF 12 DEADLIFT(60/40) 9 HANG POWER CLEAN(60/40) 6 PUSH JERK(60/40)
A)OLY EVERY 90″ FOR 12 MIN HANG CLEAN+CLEAN+PUSH JERK+JERK 1 60% 2-3 65% 4 70% 5-6 75%CLEAN & JERK 7-8 2X80% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 4X80% C)CONDITIONING «OPEN 19.4» IN A 12 MIN WINDOW… 3 ROUNDS 10 SNATCH(40/25) 12 BAR FACING BURPEES ————3 MIN REST———— 3 ROUNDS 10 BAR MUSCLE
A)GYMNASTIC CONDITIONING ALT. EMOM 12 a)5 RING MUSCLE UPS b)10 STRICT HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS B)CONDITIONING AMRAP 20: 15 WALLBALLS(9/7) 10 PUSHUPS 15 KB SWING(24/16) 200 M RUN
A)OLY EMOM 8: HANG SNATCH+SNATCH@75% B)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 6X75% EVERY 2’30» FOR 7’30» PUSH PRESS 6X75% C)CONDITIONING «FRAN» 21-15-9 THRUSTERS(42,5/30) PULLUPS
A)GWOD EVERY 2′ FOR 10′ 5 WEIGHTED PULLUPS(CLIMBING) B)GYMNASTIC CONDITIONING EVERY 90″ FOR 12 MIN a)6-10 STRICT HSPU b)30″ L HANG c)30″ NOSE TO WALL HS MARCH d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 5/5 TURKISH GET UP(24/16) 10 BURPEE BOX JUMPS 10 CHEST TO BAR
A)OLY EVERY 90″ FOR 12MIN CLEAN&JERK 1 3X60% 2-3 3X65% 4-5 3X70% 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» DEADLIFT 6X75% C)CONDITIONING FROM 10 TO 1: HANG POWER CLEAN(60/40) KB SWING(24/16) TOES TO BAR
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2-3 65% 4-5 70% SNATCH 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» FRONT SQUAT 6X75% C)CONDITIONING «OPEN 19.3» FOR TIME 60 M DB OVERHEAD LUNGES(22,5/15) 50 DB STEP UPS 50 STRICT HSPU 60 M HS WALK