Buy in 200 Double Unders

 
20 - 15 - 10 - 5
 
Man Makers
Kettlebell Swings
 
Buy out 200 Double Unders
 
 
- While other person is working. The other athlete is holding weight overhead (45/25)
 
ADV 40+ / 30+, 60+/ 53
INT 30 + / 20 +. 53 / 35

NOV 20+ / 10+, 45/ 25 -

 
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Front Squats
6x2  @ 98% of your 1 rep max
 
3 Rounds
1 minute per station
 
Handstand Push ups
Pull ups
Dumbell Snatches ( Alternate)
 
ADV 40+ / 30+
INT 30 + / 20 +
NOV 20+ / 10+
 
 
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7 Minute AMRAP

10 Bench Press @ 50% of your 3 rep max

10 Slam balls

 

25931 558396157584767 330840263 n

Back Squat 
10 x 3  81% of your 1 rep max
 
12 Minute AMRAP
 
5 Pull Ups
10 Push Ups
15 Hollow Rocks
 
1557575 556999821057734 981858059 n
Mindfrug Friday
 
35 Minute Time Cap
 
8 Rounds
 
10 Thursters 
10 Pull ups ( ADV c2b)
10 Single arm KB Swings (alternate)
30 Double Unders
 
1491625 556520614438988 1382595225 n
30 Handstand Push ups ( scale options is wall walks or  box)
60 Ground to Overhead
 
ADV 135/95
INT 115/ 75
NOV 95/53
 
** Partner hanging on bar while other partner is doing work **
 
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