12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
12min Amrap
10 Scorpions
10 dive bombers
10/10/10 Good Mornings
10 knee rotations
For time
100 Lunges
800m run
60 push ups
40 Deadlifts 225/155
60 push ups
800m run
100 Lunges
from 0’ to 4’
50 burpees
from 4’ to 7’
35 teepee push ups
from 7’ to 11’
50 cal row
from 11’ to 16’
800 mt run
from 16’ to 20’
50 cal row
from 20’ to 23’
35 teepee push ups
from 23’ to 27’
50 burpees
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
2 rounds
20 calf raises
20 toe raises
20 hollow rocks
10 kip swings
then
3 rounds
5 ring strict pull ups (focus on speed)
15 dubz or attempts
50 dubz
30 t2b
15/12 cal bike
50 dubz
20 pull ups
15/12 cal bike
50 dubz
10 c2b
15/12 cal bike
50 dubz
5 bar M.U.
15/12 cal bike
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