270816

Amrap 20′
21 pull up
15 thruster @40/25
300mt run

260816

Amrap 10′
10 Hang Power Snatch @40/25
30 DU

250816

30-20-10-5*
WallBall
Power Clean @50/30

*each R 200mt run

240816

27-21-15-9
DL @60/40
T2B

230816

1RM of complex:
Power Snatch + Hang Power Snatch + OHS

EMOM 10′
- Power Snatch + 5 Box Jump

Power Snatch @100% complex

220816

4RFT
12 HSPU
12 FS @60/35
1 Lap (run)

130616

40 Air squat
20 push UP
20 C&J
30 Air squat
15 push UP
15 C&J
20 Air squat
10 push UP
10 C&J


 

Cash out
Every 1:30 of 6′
-3 T2B + 3 kipping pull up + 3 C2B
 

 

 

100616 Happy Bday Coach

For Time

32 wall ball
32 T2B
32 box jump
32 power snatch @35/25
32 lateral burpee over the bar
32 power snatch
32 box jump
32 T2B
32 wall ball

280516

3RFT
200mt run
12 Power Snatch @60/35


chat regional

270516

For time:
• 104 wall-ball shots
• 52 pull-ups

M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target


cash out

30 hang squat clean @empty bb

3″ pause hang

3″ pause bottom

 

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