07
10
2021
San Francisco Crippler
30 Back Squats (BW) 1-mile Run
06
10
2021
Split Jerks 3×3
Split Jerks 3-3-3
05
10
2021
Ring Muscle-ups Air Squats
1 Ring Muscle-ups 5 Air Squats Every round add 1 MU and 5 Air Squats AMRAP 12 min.
04
10
2021
Row Double-unders Chest-to-bar Pull-upsm KB Swings
Min. 1: 12/8-cal. Row Min. 2: 40 Double-unders Min. 3: 10 Chest-to-bar Pull-ups Min. 4: 12 KB Swings (24/16 kg) 5 rounds
03
10
2021
AFAP in 30 min.
10-20-30-40-50…… Plate Good Mornings (10/5 kg.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate OH Sit-ups As far as possible in 30 min. * October 2020
02
10
2021
KB Burpees
6 SA KB Cleans (24/16) 6 SA KB Push presses (24/16) 6 Burpees 3 min. AMRAP Rest 1 min. 5 Rounds