Bárbara

20 pull ups

30 push ups

40 sit ups

50 air squats

Rest 3' between rounds

5 Rounds for time - Cap 40' - Challenge 35'

Technique - Double unders

Strength -

400 run

21 kb swings

15 overhead squats

9 box jumps

3 Rounds for time - Cap 21' - Challenge 15'

Technique - Back push jerks / Back split jerks

Strength - Shoulder press

20 burpees sync.

100 push ups sync.

20 burpees sync.

100 toes to rings

20 burpees sync.

100 snatches

20 burpees sync.

100 air squats

20 burpees sync.

For time - Cap 30'

0:00 - 2:00 400 meters row then double unders

2:00 - 3:00 Push jerks

3:00 - 4:00 Pull ups

4:00 - 5:00 Squat cleans

3 rounds

Rest 4 minutes between rounds

Technique - Deadlifts

Strength - Deadlifts

"Diane"

21-15-9

Deadlifts

Handstand push ups

For time - Cap 10' (Challenge 5')

Compare to 07/12/15

Technique - Bar muscle ups

Strength - Bench press

50 wall balls

40 abmat sit ups

30 kb swings

30 box jumps over

30 kb swings

40 abmat sit ups

50 wall balls

For time - Cap 18' (Challenge 12')

Technique - Medball cleans

Strength - Ring dips / Kb arm curl

5 snatches

10 toes to bar

Amrap 5'

Rest 3' 

5 hang cleans

10 burpees

Amrap 5'

Technique - Power snatch / Squat snatch / Snatch

Strength - Back squat

"Karen"

150 wall balls

For time - CAP 12' (Challenge 7')

Technique - Balance / Bench press

Strength - Bench press

200 run

30 Kb swings

15 pull ups

200 run

20 kb swings

10 chest to bar

200 run

10 kb swings

5 bar muscle ups

For time - CAP 17' (Challenge 12')

Technique - Ring muscle ups

Strength -

5 squat cleans

10 toes to bar

15 push ups

AMRAP 15'

Technique - EMON 4': 1 hang squat clean + 1 high hang + 1 squat clean / Deadlifts 50%

Strength - Deadlifts

1' double unders

1' KB snatches

1' burpees

1' rest 

4 rounds

Technique - Kipping / Butterfly pull ups

Strength - Strict pull ups

Buy in 800 row
 

21-15-9

Thrusters

Handstand push ups
 

Cash out 800 row 

For time - Cap 18'

Challenge 13'

Technique - Push jerk + Split jerk / Clean and Jerk

Strength - Front squat