Ring Dips + Pistols + Situps

12 minutes

Practice:

HS Push ups

HS Holds

HS Walks

20-14-8

Dips

Pistols (10-7-4 each side)

Sit ups

Run, Row, SDHP

EMOM 10

10 Deadlifts

155/105

AMRAP 20

100M run

10 ring rows

10 SDHP (bar)

Snatches + Push ups

5x2

wall walk outs to pushup (touch nose to wall)

rest 1 min between sets

AMRAP 5:

10 Hang Snatches (95/65)

10 Pushups

rest 2 mins

AMRAP 5:

5 hang snatches (135/95)

5 pushups

Chelsea

AMRAP 30
5 pull ups
10 push ups
15 squats

Thrusters + KBS

Work DB rack – 2 rep max each side

4 rounds

5 Thrusters 95/65

10 KBS right

5 Thrusters

10 KBS Left

AMANDA

Work up to WO weight Snatch

Practice MU progression

 

AMANDA

9-7-5

Muscle Ups

Snatches 135/95

MU Subsitiutes:

Jumping MU

Or

Pullups + Dips X 2 ie: 18/14/10

Deads, Jumps

5RM Snatch-grip deadlift

4 rounds

10 Deadlifts 225/155

10 Box jumps

100 single jump ropes