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EMOM 24 1: 12 burpees 2: 5 clean & jerk 135/95 3: 20 alternating reverse lunges 4: 5 pull-ups (strict)

Part 1: max hang from the pull up bar. Very simple. Hang as long as possible and score your time.…

Amrap 4 rounds 1 min sit-ups 1 min alternating reverse lunges 1 min kb shoulder to overhead 35/little red 1…

Superset bench press & goblet squat 3 Supersets, 10 press, 15 squats. For time: 4 rounds 15 wallball 20/14 15…

Amrap 15 50 cal rowing 50 double unders or 120 jump rope 50 barbell shoulder to overhead 65/45

10 rounds for time 10 push ups 10 squats 10/side kb press 35 Kb press comes from the front rack…

Not for time 5 sets of 5 reps Trap / hex bar deadlift @ 80% of estimated 3 rep max.…

On the rower. 10 minutes on the timer. 0-2 20-23 strokes per minute 2-3 26 stokes per min 4-5 30…

Not for time 5 rounds of squats x 10 Can be barbell, goblet, any form. Amrap 12 Row 20/15 cal…

Exercise to your ability. do not exceed that ability. 600 reps for time: 100 Russian kb swings 53/35 50 sit-ups…