Every 10:00 for 30:00 (3 Sets):1000m run*after each run interval complete 50′-100′ of handstand walking -Stimulus-Near max effort pace on the runHandstand walk is a time to work on skill of movement Accessory Work3 Rounds NFT::30 deadbugs:30 forward fold + 10/10 ankle rotations
3 Rounds for Time:2k Bike21 Toes to Bar15 Deadlifts (225/155) -Stimulus-15-18 min Accessory3 Rounds NFT:20 Hollow Rocks100’/100′ Single Arm Farmers Carry
For Reps:Every 3:00 for 15:00 (5 sets):1:00 AMRAP:12 Thrusters (95/65)8 Bar Facing Burpees*Pick up where you left off the next interval Stimulus- Minimum of 1 round per interval Part 2:8 Rounds for reps::20 Shoulder Press (45/35):10 Rest:20 Back Rack Reverse Lunges (45/35):10 Rest
3 Intervals for Reps:In 5:00200m Farmers Carry (53’s/35’s)with remaining time in 5:00 interval AMRAP:10 Goblet Squats (53/35)15 Sit-ups*2:00 rest after each interval
5 Rounds for time:400m Run10 Burpee Box Jump Overs (24″/20″) -Stimulus-15-18 minutes Accessory Work:3 Rounds NFT:6-8 Strict Ring Dips:30 L Sit, accumulatedÂ
For Time:10 Bar Muscle Ups50 Wall Ball Shots (20/14) (10’/9′)20 Strict Pull Ups35 Wall Ball Shots30 Chest to bar Pull Ups20 Wall Ball Shots -Stimulus-10-12 minutes Accessory Work:3 rounds not for time::20/:20 weighted star plank:30 Plank Pull Through30 banded lat press downs
For Weight:10:00 EMOM:1 Snatch Pull1 Power Snatchimmediately into,10:00 EMOM:1 Clean Pull1 Power Cleanimmediately into,10:00 EMOM:2 Deadlifts *Score heaviest weights of three movements added together
“19.3”For Time:200ft dumbbell Overhead Lunge (50/35)50 Dumbbell Box Step Ups (24″/20″) (50/30)50 Strict Handstand Push Ups200ft Handstand Walk 10 min Time cap Accessory Work:2x:40 banded shoulder press40 banded pull aparts40 banded tricep push downs1:30 upper back roll out1:00/1:00 pigeon stretch
“21.1” For time:1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.
