06
08
2021
10-10 Chest-to-bar Pull-ups Handstand Push-ups
150 Double-unders 10 Chest-to-bar Pull-ups 10 Handstand Push-ups 5 rounds 150 Double-unders
05
08
2021
Pause Back Squats 3-3-3-3-3
Pause Back Squats 3-3-3-3-3 Max set Back Squats at BW
04
08
2021
Ring Push-up Hold Wall Balls Ring Push-ups
60-sec. Ring Push-up Hold 30 Wall Balls (9/6 kg.) 15 Ring Push-ups 30-sec. Ring Push-up Hold 20 Wall Balls 10 Ring Push-ups 15-sec. Ring Push-up Hold 10 Wall Balls 5 Ring Push-ups AMRAP 15 min.
03
08
2021
Fast Deadlifts
9 Deadlifts (125/80 kg.) 15 Sit-ups 21 Box Jumps (60/50 cm.) Rest 1 min. 3 rounds
02
08
2021
Run Single-arm KB Hang Power Cleans
400-m Run 12 Single-arm KB Walking Lunges (16/12 kg) 12 Single-arm KB Push Presses 12 Hang Power Cleans (40/30 kg.) AMRAP 24 min.
01
08
2021
partner AMRAP Squat Cleans Muscle-ups
In partners, perform AMRAP 14 min. of both movements: Squat Cleans (80/60 kg.) Muscle-ups * They can use any order and rep scheme they like * Only one person on each movement at a time