EMOM 20' 

A. 14/12 cal. row

B. 12 toes to bar

C. 10 burpee box jump

D. Rest

Technique - Plyometric Steps

Strength - KB Press

4 clean and jerks

12 one leg pistols

16 abmat sit ups

AMRAP 14'

Technique - Bar muscle ups / Back squats

Strength - Back squats

3 ring muscle ups

10 power snatches

15-12 cal. row

AMRAP 15'

Technique - Drill Ring Muscle Ups / Front Squats

Strength - Front Squats

Every 2' for 6 Rounds

15 KB Swings

Shuttle Sprints (5, 10, 10, 5)

Technique - Toes to bar / Strict T2B

Strength - Strict HSPU

9 Push Jerks

15 Box Jumps

200 Run

4 Rounds For Time - CAP 16'

Challenge 12'

Technique - Clusters / Bench press

Strength - Front Squats

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

For time - Cap 21' - Challenge 16'

Compare to 30/12/16

Technique - Overhead Squats with KB

Strength - Overhead Squats with KB

5 Front squats 155/105

30 double unders

Amrap 5'

Rest 2'

Max Burpees

Amrap 5'

Rest 2'

5 Power Cleans 155/105

30 double unders

Amrap 5'

Technique - Power Cleans

Strength - Deadlifts

30 Box jumps

30 Wall balls SYNC

30 Push ups SYNC

60 cal Row

30 KB Swing SYNC

30 Abmats SYNC

30 Box jumps

For time

3 Cleans

5 Burpees 

7 Strict HSPU

9 Toes to bar

Amrap 12'

Technique - Snatch

Strength - Snatch

30 Deadlifts

30 Wall balls

30 Abmat sit ups

10 Bar muscle ups

30 Abmat sit ups

30 Wall balls

30 Deadlifts

For Time - Cap 15' - Challenge 11'

Technique - Pistols

Strength - Press

400 Run

400 Row

40 Double Unders

4 rounds for time - Cap 30' - Challenge 21'

(Compare to 10/05/16)

Technique - Kb Snatch / L sit

Strength -

FRAN

21 - 15 - 9

Thrusters

Pull Ups

For time - Cap 10' - Challenge 5'

(Compare to 05/07/16)

Technique - Handstand Walk / Back Squat

Strength - Back Squat

5 Deadlifts

7 Burpees over the bar

9 Box jumps

11' Amrap

Technique - Sumô deadlift

Strength - Strict pull ups / Power cleans

5 Snatches

10 Kb Swings

20m Farmer carry

30 Double unders

Amrap 25'