Rx Versio Minimal Versio
1. For Time: 100 Push-Ups
2. Sumo Front Squat/Goblet Squat-1.5 reps(3s neg, 3s pause) Superset with: 20s Plie Jumps
3. 6min EMOM- 2 chairs/boxes Odd: Max L-sit/Tuck sit hold Even: 30s Dips
4. 3x20s Each Arm:
Single-arm farmers walk(Gun-rack carry- arm holding weight has elbow bent to 90deg angle)
Superset with: 20s Max bicep curls
3 Rounds: 30s:10s
1. 3 Point Crunch
2. Reverse Crunch
3. Russian Twist with single leg ext
4. Crisscrosses
5. Suitcase Crunch
Complete within the Work Window:
Attempt 1: 3′
Attempt 2: 5′
Attempt 3: 7′
50 Dubz
40 S2OH (20/20)
30 V-up
20 Burpee
10 Atomic Sit-up
*** 2′ rest ***
Rx Version
1. 5×5
Strict Press
*Last rep of each set hold OH for 45 seconds
Rest 2’ in between sets
2. 5×3
Tempo DB Bench Press
*5:1:5 tempo
3. NFT: 100 Hollow Rocks
15 Sit Ups every time you break
Minimal Version
1. 5 Sets
15″ Handstand Hold in to Max Strict HSPU Rest 2’ in between
2. 5 Sets
Max Push-Ups
Rest 1’ between sets
3. NFT: 100 Hollow Rocks
15 Sit Ups every time you break
Jell-o Legs
For Time:
150 Lunge
100 Russian KBS
50 Step-up
———
Rx: 20/14 Weight Vest
3Rds
20 Snow Angles
20 One Side Bicycle Crunches(each side)
20 Spiderman Knees
20 Side Plank Knee Crunches(each side)
10 Plank Reach throughs
24′ AMRAP
15 Hang P Snatch (75/45)
30 Push-up
45 Sit-up
1. 15min EMOM
-1’ Max Air Squats -1’ Wall Sit
-1’ Rest
2. 3 Sets
30 Bulgarian Split Squats
-After each set, Max Lunge Hops Rest as needed
3.100 V-Ups
Set A: 5′ AMRAP
3 Power Clean
5 Box Jump (30″/24″)
12 Air Squat
*** Rest 2′ ***
Set B: 5′ AMRAP
5 Power Clean
10 Box Jump (24″/20″)
15 Air Squat
*** Rest 2′ ***
Set C: 5′ AMRAP
7 Power Clean
15 Box Jump (20″/16″)
18 Air Squat
Buy-out: 100 Sit-up
———
Rx Loads:
Set A: 225/135
Set B: 185/115
Set C: 155/105
Every 2′ for 6 Rounds:
:45 Max Double-under
:30 Max S2OH
Buy-out: 100 Hollow Rock
———
Rx: 115/85
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