Part A:8 Minute EMOM10 Slam Balls M#30/ W#20Max Rep Flutter Kicks Remainder of the minutePart B:5 Cycles:In 3 minutes complete:500 Meter Row15 Push-Upswith remaining TimeComplete as many Air Squats as possible.Rest 1 minute after each RoundScore for Total Air Squats per cycle
6 K Team Row Partner A: 300 M Sprint Partner B: Completes 10 KB Swings M24Kg/W16Kg20 Air Squats Alternate (A)Row and (B)KB Swings and SquatsDo not alternate until a+b are complete Score for 6 K Row time- transition is key
Part A:Front Squat 3x 3 @85%Rest 120 seconds after each set.
Part B: Complete as Many Reps as possible in 3, 5 and 7 Minutes of:25 Cal Row 25 Wall Ball Shots M#20/W#1425 Ground to Overhead M#95/W#65 25 Toes to Baretc… Rest 1 minute after each Cycle. Score for total Reps per cycle
Part A:EMOM 7 Minutes10 Slam BallsMax Rep Sit-Ups remainder of minutePart B:On the minute ladder.Minute 15 Burpees1 Box Jump 24”Minute 25 Burpees2 Box JumpsMinute 35 Burpees3 Box Jumpsetc……….Climb ladder until you can no longer finish the work in a minute.Score for highest completed round
Part A:AMRAP in 7 minutesLunge 100’ with light DB’s10 Strict Press with DB’sPart B:Complete as Many Reps as possible in 3, 5 and 7 Minutes of:25 Cal Row25 Wall Ball Shots M#20/W#1425 KB Swings M24Kg/W16Kg
Part A:In 12 Minutes complete5 sets1 Power Snatch+ 1 Hang Power Snatch + 1 Hang Snatch (Squat)Ascending sets to a Max of ComplexPart B:“Isabel”30 Snatches for Time:M#135/W#95Strict 10 minute Time limit