30 Minute AMRAP
20 Front Rack Lunges (95#/65#) (more…)
A. “Elizabeth”
21-15-9
Squat Clean (135#/95#)
Ring Dips
B. 3 Rounds (Not For Time)
20 GHD Sit-ups (more…)
A. 50 Strict Pull-ups (not for time)
*Scale as needed with bands, these should all be quality reps with chin clearing the bar. (more…)
A. Back Squat- 20 rep max
*You choose the weight, push yourself on this. If you fail your 18th rep, that is okay. (more…)
A. Ring Dip- 7×1
*Work up to a heavy single on the ring dip (more…)
A. 5 Rounds-
6 Pull-ups (more…)
A. Strict Handstand Pushups- 5×5 OR 5×30 second handstand holds
B. 20 Minute AMRAP
400m Run
12 Squat Snatches (95/65)
A. Ring Rows- 50 reps (For Quality)
*Feet on 20 inch box, 8 minute time cap
B. “The Ghost”
6 rounds of:
1 minute of rowing
1 minute of Burpees
1 minute of double-unders
1 minute rest
