12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…
Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Strength: Bench Press 6X3 @70% 5 RFT 12 x Toes to Bar 12 x Power Clean and Strict Press 115/75 (each rep starts on Floor) 24 x Bulgarian Goat Bag Swings
Strength: Front Squat reps/Back Squat reps, do this at %’s of your front squat 65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5 Reps 12-10-8-6-4-2 Deadlift 225/185 Bar Muscle Up 200m run after each set
Bring a deck of cards!!! “Deck of Cards” [40 Minute Time Cap] Spades: Goblet Squats (24/16kg) Diamonds: AbMat Situps 35/25 Clubs: Kettlebell Swings (24/16kg) Hearts: Weighted step ups 35/25 Aces: 200m Run with Prowler