EMOM 12
Power Clean + Hang Squat Clean
Increase weight every 2 sets.
For Time:
60/50 Cal Row
50 Russian KBS 53/35#
40 Wall Balls 20/14#
30 Box Jump Overs 24/20″
20 Handstand Push-ups
10 Bar Muscle-ups
*Scale Bar MU to 15 Burpee Pull-ups
HSPU to Box or DB Press
Snatch Balance
4×2
Overhead Squat
6×2 Ascending
3 Rounds
3:00 AMRAP
3 Power Snatches 135/95#
9 Air Squats
12 Sit-ups
Rest 1:00
Scaled: 95/65#
Pick up where you leave off on each AMRAP
Score is total rounds and reps
Sweat Class
For Time:
2 Rounds
500m Row
25 Walking Lunges
12 Push-ups
2 Rounds
400m Run
20 KB Snatches
2 Rounds
400m Run
12 Thrusters
2 Rounds For Time:
2k Row
150 Double Unders
1 mile Run
Team of 3
10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift
• Bench Press
• Front Squat (from the floor)
RX M: 275/155/135
RX F: 185/85/95
Scaled M: 225/135/115
Scaled F: 155/65/75
Everyone starts on a different station.
Once everyone has completed their number of reps, you rotate.
Everyone does 10 at that movement, rotate and complete the same number, rotate again.
So on until all reps have been completed
Sweat Class
15 Minute EMOM
1- Box Jump Overs
2- Russian KBS
3- Pull-ups
4- Wall Balls
5- Rest
Rest 3 minutes
3 Rounds
200m Row
10 Burpees
Teams of 3
AMRAP 25
600m Run (200 each)
20 HSPU
40 KBS (70/53)
60 Back Squats
Round 1 (75/55)
Round 2 (95/65)
Round 3 (115/85)
3 Sets NFT
8-10 Strict HSPU’s
rest 1:00
:30 L-Hang from Pull-up Bar
Rest 1:00
:30 Ring support Hold
Rest 1:00
