Author: weeanja

For Time
4 Rounds
75 DU/ 40SU+35DU/60SU+15DU
7 HSPU/ Pike
Into:
15 – 12 – 9
DL 120/85
C2B Pull ups/ Pull ups

TC: 13

Extra Work: 3 Rounds 21 YTI`s

For Time
30 – 20 – 10
DB Thrusters 2×22,5/15
DB Cleans 2×22,5/15
Pogo Burpees over DB

TC: 16

EXTRA Work: 3 Rounds
1 min Plank
15 V-Ups

21 – 15 – 9
Snatch @ 50%
Wall Balls 9/6
Pull ups

TC : 16

Buy in: 100 DU/50SU+50DU/80SU+20DU

Diane: 21-15-9
DL 100/70
HSPU

Cash out: 50 Mountain Climbers

TC: 14

AMRAP 16
2-4-6-8-10-12-14-16-18…..usw.
Devils Press 1×22,5/15
T2B/ High Knees
DB Snatches
L-sit Heel overs

AMRAP 15
10 Front Squats 50/30
10 Burpees over Bar
10 Backrack Lunges
10 Bent over Row

EMOM 10
1: 15/12 cal Bike / Scale Cals That you are done
after 40 sec.
2: 14 DB Shoulder to Overhead 2x 17,5/12,5/
Scale as needed for 14 Reps
3 Min. Rest

EMOM 10
1: 17/14 Cal Row/ Scale cals that you are done
after 40 sec.
2: 15 T2B / High Knees/ Scale the Reps that you
are done in 30 sec.
3 Min. Rest

EMOM 10
1: 10 Burpee Boxjump Overs (with Hands on the
Box for safety)
2: 60 DU/ 30SU+30DU/50SU+10 DU /Scale Reps
that you are done in 30-40 Sec.

40 Rounds
1 Muscle up/2 C2B /2 PU
2 HSPU / Pike
3 Wall Balls 9/6

TC: 20

3-6-9-12
Wall Walks
Deadlift 100/70
30 Jumping Lunges after each Round
Start & End with Jumping Lunges

TC: 16

Buy in: 30 Push ups
Fran: 21-15-9
Thrusters 45/30
Pull ups
Cash out: 30 Burpees over Bar

TC: 16

Extra Work: 30 Strict Pull ups