12 Ring Dips
Max Rep Strict Chin Ups Time Remaining
18 KB American KB @ 53/35
Max Push Up Time Remaining
400 M Run
10 Power Snatch 115/85
Grab a PVC Pipe and Lacrosse Ball!
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus
*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.
*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.
AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks
*Each partner does 10-1, one partner holds dead hang from rig while the other deadlifts. Dead hang ends once deadlift reps are complete.
Record weights to comments.
Push Press 95/65lbs
Toes to Bar
Box Jumps 24/20"
EMOM for as long as possible
Minute 1: 1 Power Clean 95/65lbs + 1 Burpee
Minute 2: 2 Power Cleans + 2 Burpees
Minute 3: 3 Power Cleans + 3 Burpees
*You Go I Go Style – Both partners need to finish 1+1 in minute 1, 2+2 in minute 2, etc. Your EMOM is over when both partners cannot finish their respective reps for that minute.
REST 5 MINUTES, then:
8 Rounds Alternating for Time:
5 Power Cleans 135/95lbs
30 Double Unders
*Partner B rests while Partner A works.
Records weights to comments.
30 Wallballs 20/14lbs
20 Sit Ups
10 Bike Cals