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Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups On Ramp: 12:00 5 Handstand Push-ups 8 One legged squats, alternating 10 Pull-ups
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3-3-3-3-3 Front Squat 10 – 1 Front Squat Deadlift 65% 3RM 4 rounds for time.
10 power snatches (75lbs,55lbs, 35lbs) 50’ overhead plate lunge (45lbs, 25lbs, 10lbs) 10 ring rows 10 clean and jerks (same bar as the snatches) 1 minute rest. Partner WOD
3 Rounds for Time: 100m 1 handed KB Farmers Walk (75/55/35/25) 50 KB Swings 50 Wall Balls 50 Pushups For Time: 10 – 1 Inch Worms DB Single arm Snatch (60/40/20) 25m DB Crawl 200m run/row between rounds 5 rounds for time:
15 - Sit Ups 12 - Deadlifts 9 – Hang Cleans 6 - push Jerk (135/95/65/35) 3-3-3-3-3
Turkish get up Then: 5 rounds max pull ups in 1:00 5 Turkish Get Ups (each side)(55/35/25/15) rest:1:00 between rounds Partner WOD
3 rounds: 50 - Med ball Shoulder Clean while one partner holds bottom squat position 40 – burpees (20 each) 30 - Hand Stand Push ups while one partner holds OH bar Hold (65/35) 5 rounds for time
6 Man Makers 200m run + Special Finisher :0) |
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