07/03

A. 10-15 min on muscle up tech B. 15 min AMRAP 5 min EMOM 10 Wallball AMRAP Burpee 5 min EMOM 15 KB Swing AMRAP Box Jump 5 min EMOM 10 DB Push Press AMRAP Ball Slam C1. GHD Situp; 12 reps; x4, rest 2 min C2. Scap work to finish

04/03

A. 30 sec box jump 30 sec push press 30 sec burpee 30 sec squat rest 1 min x 2 B. 30 sec ring row 30 sec push up 30 sec sit up 30 sec plank rest 1 min x 2 C. 30 sec airdyne 30 sec rest 30 sec airdyne 30 sec rest rest…

03/03

A. Halting Clean DL; 3-4 reps; x5, rest 90 sec – @ 120% of clean 1rm B. Strict Press. Push Press. Push Jerk; 1.1.1; x5, rest 2 min – C. 90 sec work, 60 sec rest, x4 10 UNBROKEN ring dip 20 KB Swing AMRAP Box Jump @ 24”/20″

28/02

A1. Muscle Up. Ring Dip; 1.2 – AMRAP; x4, rest 2 min A2. GHD Situp; 12 reps; x4, rest 2 min B. For Time 30 wallball 10 burpee 20 wallball 10 burpee 10 wallball 10 burpee + 30 kb swing 15 box jump 20 kb swing 15 box jump 10 kb swing 15 box jump…

25/02

10min AMRAP P1. Row 300m P2. 10 ball slams + AMRAP skipping + 10min AMRAP P1. 8/6 Cals on Assault bike P2. 10 box jumps (24″/20″) + KB front rack hold + 30 sec Hanging uni lateral march 30 sec rest 30 sec side plank 30 sec rest 30 sec side plank 30 sec FLR