1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
12 DBL DB Bent Over Row
STATION 2
EMOM
12 Burpees Over DB
STATION 3
EMOM
12 DB Front Rack Lunges
STATION 4
EMOM
12 Box Jumps
3 Rounds:
Jog down and back x 3
8 Scap Push Ups
5 Burpees
3 Broad Jumps
AMRAP 18
5 Toe to Bar
8 Single DB Devil’s Press (40/25)[50/35]
24 Box Jumps (24/20)[30/24]
4 Rounds
1 Hard Set of Strict HSPU
12 Barbell Bicep Curls
1 Hard Set of Strict Ring Dips.
Snatch balance + 2 Overhead Squats (from the rack).
1 Snatch EMOM for 12 minutes. Make them great.
Full clean + 2 additional front squats.
AMRAP X 5 MINUTES
100m Run
5/5 DB Upright Row
10 Alt. Reverse Lunges
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 DB Hang Power Cleans
MIN 3 – 12 Single DB Alt. Curtsy Squats
(No Measure)
1 ROUND
1:00 Row
:30 Med Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Row
:30 Power Balls
:30 Cossack Squats
Right into…
1 ROUND
1:00 Row
:30 Wall Ball
HERE’s THE BEATS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
3 Rounds for time:
Row 500 meters
Run 400 meters
35 Wall Balls
100 wallballs for time 20/14