2 Rounds

( 2mins per station) - no rest in between

Slam Balls (20+/10)

Wall Balls (20+ / 14+)

Box Jumps (24/20)

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Monday

10 x 3 @ 84% of your 1 rep max Back squat

 

12 minute time cap

40 Burpees

40 Pull ups (c2b adv)

40 situps

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10 minute AMRAP 13.2

 

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps

 

RX  (115/75) ( 24"/20")

Int ( 95/53) ( 20")

 

3 mins Rest

 

6 Minute EMOM

 

5 Pull Ups

15 Air Squats

 

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80 Wall Ball Shots (20/14)
80 Situps with 20 lbs slam ball
 
Partner will be holding the top of the deadlift while other person is working (135/95)
 
 
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Front Squats

10 x 3 @ 86% of your 1 rep max

 

10 minute EMOM

 

5 Ground to Overhead

20 lateral jumps over bar

 

ADV - 135 +/ 95 +

INT 115 / 75

NOV 95/ 53

 

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A. 1000 Meter Row Test

 

B. Max Height Box Jumps (10 mins)

 

C. 3 Rounds ( 1 minute per station) 30 sec rest to next station

Calorie Row

KB Swings

Weighted sit ups

 
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