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103114

Three rounds for time of: 95 pound Overhead squat, 15 reps 15 L Pull-ups 95 pound Split-jerk, 15 reps 15 Knees to elbows 95 pound Hang clean, 15 reps 15 Back extensions, with 25 pounds Hold 25 pound plate or…

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103014

1. Push Press 3 reps @ 70% 10 ring rows, BW+15, rest 2:00 3 reps @ 80% 10 ring rows, BW+15, rest 2:00 3+ reps @ 90% 10 ring rows, BW+152. Complete 3 rounds, each for time Row 500m rest…

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102814

1. Complete reps of 50-40-30-20-10 for time OH Swings, 24/16kg Double Unders 2a. Dip Support Hold 30 seconds x 6 sets, rest 30 seconds 2b. Bar Hang 30 seconds x 6 sets, rest 30 seconds

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102714

1. Back Squat 3 reps @ 70% 5-10 ring dips, AHAP, rest 1:00 3 reps @ 80% 5-10 ring dips, AHAP, rest 1:00 3+ reps @ 90% 5-10 ring dips, AHAP2. EMOM 10 1 High Hang Clean + 1 Hang…

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102414

1. Bench Press3 reps @ 70%Kipping Pull-ups 8.8.8, rest 2:30 3 reps @ 80%Kipping Pull-ups 8.8.8, rest 2:303+ reps @ 90%Kipping Pull-ups 8.8.82. Complete 3 rounds each for timeRun 1000mrest 2:00 between rounds

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101814

1. Upside Down FRAN Reps of 9-15-21 for time Thruster, 95/65 Pull-ups 2a. L-Sit Holds - 6 x 10 seconds 2b. Dip hold (bottom position) - 6 x 15 seconds 3. 30 Strict Toe 2 Bar

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