260916

Amrap 16′
5 bar mu
10 HSPU deficit
15 A.Swing @24/16
50 du

Rest 1′

Amrap 3′
Burpee plate


Stretching

240916

Hero Class

3 rounds for time of:
• 21 Pull-ups
• 15 Hand Stand Push-Ups
• 9 Thrusters, 135 lb.


240916

Team 2x
80 Pull up Sincro*

*penalty
1R each Member
9 DL @50/30
6 HPC
3 STOH

230916

3 x 10 Snatch Balance @empty bb
3″ Pause Bottom


In 7′ time cap
12-9-6
Power Snatch @60/35
C2B

1′ Rest

Amrap 3′
T2B

220916

4 x Max Rep HSPU
1° set = max rep
2°-3°-4° = 50% +1


1 RM Hang Squat Clean

For Time
10..1
Hang Power Clean @60%
Front Squat

210916

Amrap 16′
8 kb snatch R-arm @20/12
16 WallBall
8 Kb Snatch L-arm @20/12
16 Box Jump


cash out

3 x 10 strict push up

200916

5RFT
21 du
14 oh lunges @40/25
7 burpee otb


cash out

50 v-up for time

190916

“Run Jackie”
1000mt run
30 Thruster @empty BB
30 Pull up
30 Thruster @empty BB
100mt run


Stretching Mobility

160916

30 High Hang Muscle Snatch @empty BB


Amrap 7′
1-2-3-4-5
DL @80/50
HSPU

150916

5RFT
5 strict pull up
5 Hang Squat Clean @60/35
20 DU


Cash Out

3 x max plank
rest 1:1

140916

Skill Split Jerk


EMOM 8′
8 Burpee box jump over

1′ Rest

EMOM 5′
100mt sprint

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