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EMOM 12 Odd: 10 Ring Face pulls Even: 5-8 strict chin ups Every 5 min for 25 min 15 cal 10 push jerk 5 front squat
20 min yoga or stretching 30 min AMRAP:50 DU or 90 Singles30 box jumps30 box push ups 30 Situps
4 rounds, for quality (21:10):30 seconds per side, cross-body box step-down30 seconds per side, half kneeling thoracic opener with band30 seconds per side, floor slider side lunge30 seconds per side, half turkish get-up**10 seconds transtion between sides and between exercises 8 rounds for time, alternating exercises with your partner:100m row5
EMOM x15:1. 30 seconds bench or box shoot-throughs2. 30 seconds dragon flies3. 10-15 ring swings AMRAP in 8 minutes:8 toes to bar4 heavy deadlifts
2 sets:10 reps per side, T-hip rotation10 right per side, single leg calf raise10 tibialis raises 3 sets, for load:6 reps per side, cross-body box step-down30 seconds rest between sides Partner WODAMRAP in 25 minutes: 800m run, 15 Pull-ups, 25 Push-ups, 40 Air squats **Run together then share the reps anyhow For quality: 50 alternating
Skill : bar muscle up 3 rounds for time:400-meter run8-12 bar muscle-ups / low bar JUMPING MU20 alt dumbbell snatches
20 alternating kettlebell step back lunge with pass20 alternating kettlebell halos10 alternating thoracic bridge10 alternating half turkish get-ups20 alternating kettlebell side lunge with pass20 alternating kettlebell halos10 alternating thoracic bridge10 alternating half turkish get-ups
Every minute on the minute x 4 sets:4 overhead squats4 drop snatch Every minute on the minute x 4 sets:4 strict muscle snatch4 tall snatch Every minute, on the minute x 8 sets:Above the knee power snatchBelow the knee squat snatch 3 rounds for time:30 calories6 wall walks OR 3
Butts and Guts circuit: 3 rounds: :30on /:30offBarbell DL Burpees over barbell Banded Kick backs L Banded kick backs R Side plank hold RSide plank hold LSlider step back lunge RSlider step back lunge LMountain climbersBanded monster walks RBanded Monster walks L Swiss ball Dead bug Hamstring curls
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