1. 15 Minute AMRAP: 21 Knees-to-Elbows 14 Single Arm DB/KB Push Jerks, alternating reps* 2. 3 Sets For Quality: :60s Side Plank Hold (:30/side) :30s Hollow Body Hold Rest 90s between sets. *Pick your weight. You may alternate at the shoulder or overhead as needed.
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1. Pause Front Squat 5×3 @ 70-75% (2s pause) 2. 9 Minute AMRAP: 35 Wall Ball Shots (20/14, 10′) 9 Muscle Ups 25 Wall Ball Shots 7 Muscle Ups 15 Wall Ball Shots 5 Muscle Ups
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1. Mobility: Anterior Hip & Hamstrings 2. 5 Rounds For Time: 400m Run 21 Deadlifts (185/135)
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1. Performance: Strict Handstand Push Ups-Max Reps x 3 sets, rest 2:00 between sets. OR Fitness: Strict Dumbbell Press-Max Reps x 3 sets (50/35/hand), rest 2:00 between sets. 2. “Quarter Gone Bad” 15s Max Rep Thruster (95/65) Rest 45s 15s Max Rep Weighted Pull Up (50/35) Rest 45s 15s Max Rep Burpees Rest 45s Post…
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