1: Toes to bar2: Strict Pull Up3: Deadlift 95/654: Hang Clean5: Shoulder to Overhead6: Box Over 20″7: KB Swing 53/358: Burpee9: Calories Rowing10: Goblet Squat 53/3511: 11/side hang snatch 53/3512: 12/side (alternating, so 24 total) kb Ground to overhead 53/35 Format: Round 1 = 1 t2bRound 2 = 1 t2b, 2 pull upRound 3 = […]

Amrap 15 20 cal row 20 push-ups 20 box over 20” 20 hang snatch 65/45 20 alternating reverse lunges

EMOM 24 minutes (every minute on the minute) M1: 5 front squats -choose weight M2: 10 cal row M3: 15 abmat sit-ups Rx+ 12 cal row. EMOM: first minute do the squats. Second row. Third minute sit-ups. There’s no score other than prescribed or scaled. Post squat weight if you choose.

4 rounds for time 25 deadlift 135/95 20 abmat sit-ups 15 push-ups

Amrap 10m 5 pull up 5 shoulder to overhead 115/75 If you can’t get at least a few rounds in broken, scale weight. Pull-ups: full elbow extension, chin over the bar. Don’t have to be strict.

10 Rounds for time: 10/7 calories rowing 10 kb alternating ground to overhead 53/35 10 burpees

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