10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
Pre-workout
EMOM 5:
5 tempo wall-facing squats
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
Alternating double-dumbbell front-rack lunges (15.2 m) (35/50 lb)
– Rest with the remaining time in the intervals.
Nancy
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)
5 rounds for time:
5 muscle-ups
5 power cleans (55/80 kg)
PRIIT
Teams of 2
1991 m row
32 rounds of
4 thrusters 25/40 kg
4 ovh squats
23 double unders
change partner after full rounds
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (15/22.5 kg)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
For time:
50 deadlifts (30/45 kg)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Partner Badger
3 rounds for time with a partner:
30 squat cleans (30/45 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
AMRAP 15:
Double-KB front-rack carry (50 m) (16/24 kg)
10 burpees to target (12 in)