14/10

A1. Back Squat @ 30×1; 3.3; x3, rest 90 sec A2. Muscle Up; AMRAP; x3, rest 90 sec / OR A2. C2B OR Strict Pull @ 3010; AMRAP; x5, rest 90 sec / OR A2. Negative Pull @ 3 reps negative ALAP; x5, rest 90 sec B. Plyo Lunge; 16 reps total; x4, rest 60…

10/10

A. 3 min 9 wallball 9 burpee 9 kb swing + rest 2 min + repeat the above + rest 2 min + 3 min; 10 ball slam 10 box jump 5-10 pushup + rest 2 min + repeat the above + C. “HOMEWORK” / OR; C. Single Arm Farmers Carry; 60 sec/side; x3, rest…

9/10

A. Broad Jump; 1 every 20 sec for 6 min B. Ground To Overhead; 1 rep; x7, rest 60 sec – ~50% of 1RM C1. Squat Snatch. OHS; 1.2; x5, rest 90 sec – pause @ bottom of squat C2. Weighted Ring Dip @ 20X0; 3-4 reps; x5, rest 90 sec/ OR C2. Bar Dip…

8/10

A. Row 400m/300m – Dampener #5 Rest 4 min x4 B. 100 burpees (10 min cap) avail through C. “HOMEWORK” / OR; C. Static Ring Hold; ALAP; x4, rest 30 sec C. Bent Over DB Scap Retraction @ 2011; 6-8 reps/arm; x4, rest 30 sec

3/10

A. 2 rounds; 30 sec AMRAP WallBall 30 sec AMRAP Burpee 30 sec AMRAP WallBall 30 sec AMRAP Burpee Rest 4 min between rounds + B. 2 rounds: 30 sec AMRAP Box Jump 30 sec AMRAP Ball Slam 30 sec AMRAP Box Jump 30 sec AMRAP Ball Slam Rest 4 min between rounds + C.…

2/10

A. OH Toss; 1 every 20 sec for 6 min – 20#/10# ball B. Squat Snatch; 1 rep; x7, rest 90 sec – pause for 2-3 sec @ bottom C1. Above Knee Power Clean; 5 TnG; x5, rest 90 sec C2. Kipping Ring Dip @ 20X0; AMRAP; x5, rest 90 sec / OR; C2. Bar…

30/09

A1. Back Squat @ 30×1; 4-5 reps; x5, rest 90 sec A2. Legless Rope Climb; 1-3 ascents; x5, rest 90 sec / OR A2. Kipping/Strict Pullup @ 3010; AMRAP; x5, rest 90 sec / OR A2. Negative Pull @ 8010; 4-5 reps; x5, rest 90 sec B. DB Plyo Lunge; 20 reps AFAP; x4, rest…