13
01
2020
21-15-9 to 20 minAMRAP
21-15-9 Overhead Squats (40/25 kg.) Knees-to-elbows Then, AMRAP with time remaining in 20 min.: 10 Front Squats (40/25 kg.) 10 Ring Dips
12
01
2020
2min EMOM of 10-10-10-15
10 Renegade Rows (17.5/10 lb.) 10 Push-ups 10 Inverted Ring Rows 15-m. Bear Crawl Perform 1 Round every 2 min. 7 Rounds
11
01
2020
Partner Workout DB Workout
Partner Workout P1 Performs 20 Alt. DB Shoulder-to-Overhead P2 Holds a Handstand Switch P1 Performs 20 DB Front Squats P2 Performs Slam-balls (9/7.5 kg.) Switch 6 Total Rounds DB: 17.5/10 kg.
09
01
2020
Unbroken Squat Snatches
In 10 min. window: Find heaviest 3-Rep Squat Snatch Max Set Unbroken Squat Snatches Run 400 m 5 Rounds * Use 60% of the heavy 3-Rep load