PART A On the minute x 10 minutes 3 Back Squats @ approx. 70% PART B 5 Rounds for time 10 Ball Slams (12/9) 9 Thrusters (43/30) 10 Ball Slams (12/9) 100m Run 1 Min Rest .
PART A Strict Pull ups 5 Sets of 5 reps Rest 90 seconds between sets PART B EMOM for 16 minutes Min 1 – 15/12 Cal Row OR 12/9 Cal Bike Min2 – 40 Double Unders Min 3 –...
AM Classes PART A With a 12 minute time cap 3 Rounds 10 Power Snatch (43/30) 12 Bar Facing Burpees Rest 3 minutes 3 Rounds 10 Bar muscle ups 12 Bar facing burpees Alternative for those who have completed...
PART A Paused Back Squat 7 Sets 1 Paused rep each set – 3 second pause Sets 1&2 – 70% Sets 3&4 – 73% Sets 5-7 – 76% PART B 3 Rounds for total Reps 60 seconds Double Dumbbell...
PART A Every 2 minutes for 18 minutes (3 Rounds) Station 1 – 15/12 Cal Row, 7 Power Snatch, 7 Overhead Squat Station 2 – 15/12 Cal Bike, 15 Toes to bar Station 3 – 200m Run, 7 Thrusters, 7...