12-15 x HSPU (unbroken) x4
(Rest as needed)

OR

15m Handstand walking x5
(Rest as needed)

• Burpee + 185-lbs/125-lbs back-squat ladder
• Rest 3 minutes
• Burpee + 115-lbs/75-85-lbs shoulder-press ladder
• Rest 3 minutes
• Burpee + 245-lbs/165-lbs deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

Focus: Front Squat

10 min EMOM 1 rep @ 90%

Metcon: “Got YO Back”

12 min AMRAP

12 Bent Over Rows (95/65) (Rx+ 135/95)

12 Pull Ups

12 Back Extensions (Rx+ on GHD)

Etsi 10-max thrusterissa

A.
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

A.
Four sets of:
Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

4 rounds for time of:

• Row 500 meters
• 155-lb. overhead squats, 10 reps

15-12-9 reps for time of:

• 95-lb. thrusters
• Pull-ups

Rest 5 minutes

12-9-6 reps for time of:

• 95-lb. thrusters
• Pull-ups

Rest 5 minutes

9-6-3 reps for time of:

• 95-lb. thrusters
• Pull-ups

On the min for 10 min:
Odd: 3 clean, 3 front squat, 3 push jerk (kb)
Even: 30 sec box jumps (60/50)

3 min Rest

OTM for 10 min:
Odd: 8-12 thrusters (kb or db)
Even: 8-12 t2b