16
09
2022
DUs Box jumps Ring Dips
AMRAP 16 min 40 double-unders 20 box step-ups (60/50 cm) 10 ring dips
15
09
2022
hang squat snatches carry
5 rounds 5 hang squat snatches (70/50 kg) 100m KB front rack carry (24/16 kg) 5 single arm KB jerks – each side
13
09
2022
Squats Hold Swings
For time 40-30-20-10 Air squats Handstand hold (seconds) Russian KB swings (32/24 kg)
12
09
2022
Chipper in September
For time 50 Good mornings(20/15kg) 40 DB slam (15/10 kg) 30 Chest-to-bar pull-ups 20 Parallette pass-throughs 10 Ring muscle-ups
11
09
2022
In partners lunges wall ball pull ups
100 walking lunges with MB P1 performs walking lunges P2 performs plank hold 200 wall ball (9/6kg) P1 performs wall ball P2 performs squat hold 150 pull-ups with MB P1 performs pull-ups P2 hangs on the bar