Karen 150 Wall-balls for time 9/6 3 min Rest Isabel 30 Snatch 60/40 for time 3 min Rest 5 Rounds for time: 25 Wall Balls 9/6 25 Deadlifts 60/40

24 min EMOM Alternate between: – 12/10 Cal Assault Bike – 8 DB Snatch 22.5/15 – 4 Bar Muscle Ups (scaled = 1. As many Bar Muscle Ups as you can 2. Chest to Bars) Straight into For Time: 800m run 100 Burpees

12 min AMRAP 8 Toes to Bars 8 Overhead Squats 40/30 Rest 5 minutes 20 min AMRAP Max Reps Strict Overhead Press 40/30 Every time the bar is lowered beneath the shoulders or dropped = 50 Double Unders

Pairs 2km row for time Demo and warm up for: FOR TIME: 5 rounds of: 12 Deadlift 90/60 9 HangClean 6 STOH Then, 5 rounds of: 15 Deadlifts 70/47.5 9 Hang Cleans 6 STOH

Back Squat: 5 x 5 @ 80% of 1RM Hero WOD (30 min Cap): Zembiec 5RFT 11 Back Squats 85/55 7 Strict Burpee Pull Ups 400m run

12 min EMOM 10 Cal AB Max Unbroken DB STOH 22.5/15 Then, demo and warm up movements for: 7 Rounds for time (30 min Cap): 20 1 Arm KB Push Press 24/16 20 Goblet Squats 24/16 20 KB Swings 24/16 40 Double Unders

Gymnastics Tech: Kipping/Muscle Ups Progressions 10 min AMRAP: 200m run 8 Chest to Bar Pull Ups 8 HSPU 2 min Rest 20 min AMRAP 2*4*6*8*10*12*14 etc. Ring Muscle Ups/Burpee Pull Ups *=200m Run

10 Rounds E1.5MOM 10 Front Rack Lunges 60/40 Rest 10 Minutes (in this time set up, demonstrate and warm up movements) 18 Rounds 30 seconds on/20 seconds off, alternate between: Wall Balls 9/6 Burpee BJ Overs Mountain Climbers Accumulate total Reps (running count)

2 Rounds For Time 15 Sumo Deadlift High Pull 45/30 15 Bar Hops 15 Press ups 15 Toes to bars 3 min Rest 4 RFT 10 Sumo Deadlift High Pull 45/30 10 Bar Hops 10 Press ups 10 Toes to bars 3 min Rest 6 RFT 5 Sumo Deadlift High Pull 45/30 5 Bar Hops […]