Max Effort Box Squat 5-5-5-3-3-3
Rest 5:00
MJ Special
20 Deck Cleans (135/90 lbs)
20 Toes to Bar
20 Front Squats
20 Toes to Bar
20 Deadlift
20 Toes to Bar
Max Effort Box Squat 5-5-5-3-3-3
Rest 5:00
MJ Special
20 Deck Cleans (135/90 lbs)
20 Toes to Bar
20 Front Squats
20 Toes to Bar
20 Deadlift
20 Toes to Bar
Deck Power Snatch 3-3-3-1-1-1
Rest 5:00
DanDan for Time
12-9-6
Back Squat (155/105 lbs)
Overhead Squat
Push Jerk
Max Effort Standing Press 3-3-3-1-1-1
Rest 5:00
As many rounds as possible in 12 mins of:
4 Tarzan Pull-ups
6 Push-up (clapping)s
8 Split Jumps
10 Diagonal Ball Slams (20/15) Post total rounds.
Max Effort Front Squat 3-3-3-1-1-1
Rest 5:00
For Time:
20 DB Push Press (45% of body weight)
20 Toes To Bar
18 DB Push Press
18 Toes To Bar
….
2 DB Push Press
2 Toes To Bar
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
Pushing Annie
50,40,30,20,10
~Double Under Jump Rope
~Ab Mat Sit Ups
~Push Ups (Hand Release)
Max Effort Standing Press 5-5-5-3-3-3
Rest 5:00
30 Rounds for Time
1 Pistol (RT)
1 Pistol (Left)
1 Dead hang Pull up
Max Effort Front Squat 5-5-5-3-3-3
Rest 5:00
3 Rounds for time
5 Deck Power Cleans (60kg / 40 kg)
10 Push Ups
15 Pull ups
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
For Time
20 Wall balls 20/14 lbs
30 Toes To Bar
40 Ball Slams 20/15 lbs
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 / side…knee to kiss the deck
70 Squat Thrust
80 Double Unders
Max Effort Back Squat 3-3-3-1-1-1
Rest 5:00
For Time
10 Bar Dips
1 Strict Pull-up
9 Bar Dips
2 Strict Pull-ups
8 Bar Dips
….
1 Bar Dip
10 Strict Pull-ups