Strength – Overhead Squat 5-5-3-3-3
“Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 intervals are push-ups
The third 8 intervals are sit-ups
The last 8 intervals are squats
Combine total reps of all 32 rounds for score.
Strength/Skill – Box Squat 5 x 3 5 Rounds For Time: 8 Strict Toes To Bar 8 Thrusters 95/65 14 Lunges 95/65
BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
12 Min EMOM Even- :50 Plank Odd- 15 T2B 14 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*