Strength: Shoulder Press 5-4-3-3-2
Time Cap: 15 Minutes
Then
AMRAP 12
Ascending Ladder of Strict HSPU
1 Legless Rope Climb + 1 Regular Rope Climb
Start round 1 by completing 1 strict HSPU then 1 legless rope climb then 1 rope climb with legs. Round 2 begins with 2 HSPU and then 1 legless + 1 regular rope. Round 3 is 3 HSPU + 1 legless and 1 regular rope climb. Continue as long as possible in 12 minutes.
Strength: Back Squat 5-4-3-3-2
Time Cap: 15 Minutes
Then
EMOM 12
1 Power Clean (heavy load)
Strength: Bench Press 5-4-3-3-2
Time Cap: 15 Minutes
Then
3 Rounds for Time:
21 Calorie Row
7 Overhead Squat 70/44
For Time:
5 Rounds for Time:
18 Wall Balls 9/6
15 Kettlebell Swings 24/16
12 Box Jumps Overs 60/50
9 Burpees
Buy-in: 500 Meter Row
AMRAP 12
9 Burpees
12 Wall Balls 9/6
15 Box Jump Overs 60/50
Cash-out: 1000 Meter Row
Strength: Shoulder Press 5×5 (steady load)
Time cap: 15 minutes
Then
EMOM 14
Even Minutes: 5 Power Cleans 62/44
Odd Minutes: 0:30 secs L-Sit Hold
Strength: Back Squat 5×5 (steady load)
Time cap: 15 minutes
Then
Rowing, 9 Rounds of:
1:40 on, 0:20 off
Strength: Power Snatch 5×5 (steady load, “touch&go”)
Time cap: 15 minutes
Then
EMOM 14
Even Minutes: Sumo Deadlift High Pull 44/34
Odd Minutes: Push Press 44/34
Strength: Deadlift 5×5 (steady load, “touch&go”)
Time cap: 15 Minutes
Then
For Time
21-15-9
Overhead Squat 44/34
Handstanstand Push-ups
Time cap: 12 Minutes
Strength: Bench Press 5×5 (steady load)
Time cap: 15 minutes
Then
AMRAP 15
15 Meter Double KB Front Rack Walking Lunges 24/12
10 Double KB Front Squat 24/12
2 Rope Climbs
