300816

5 x 3′ Amrap:
3 Power Snatch @50/30
6 push up
9 A. Swing

1′ rest between cycle.


cash out

5′ Hollow

290816

Skills

30 High Hang Squat Clean @empty BB


For Time
600mt run
75 Wall Ball
25 burpee box jump over

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)

030916

Hero Class

“Murph”
1.6k run
100 pull up
200 push up
300 air squat
1.6k run


030916

4 x 45″on/45″off
– ME thruster @empty BB
– ME DU
– ME Front Rack Lunges @empty BB
– ME Burpee

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
 

 

 

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