2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing
STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH
STATION 3
Max Time in Plank Hold
(Rest as Needed)
With a partner, alternating full rounds for however long it takes to fry a turkey:
15 Squats
10 Sit Ups
8 Push Ups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar or Ring Muscle Ups after burpees
5 rounds for time:
3 Rounds of Cindy
400m Run/500m Row
If you have a vest, wear it [Rx+]
BE MINDFUL OF YOUR ABILITIES!
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
5-3-1*
Push Press
*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1.
12 Rounds for time:
5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max
Note snatch weight in comments.
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
3×3
Non-Heaving Snatch Balance
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension