2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

Can you keep up? - Beyonce

1)
100m Ski
5 Plate Thrusters
10 Hurdle Hops
10 scissor Lunges

2)
100m Row
5 Ball Slams
5 Inchworms
10 Knee Raises

3)
20sec Sprint
5 squats (KB or BB)
5 Burpees
10 Mountain Climbers

Must complete by 1:30. If not, drop the last exercise.

5 rounds of each.

30min

Score is lowest rest time at each station added together.
e

30 calories FT
Rower

Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict HSPU
25% of Max Unbroken Strict HSPU
15% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

A: Strength
Build up to heavy 3rep OHS in 15-20min
B: Conditioning
10min amrap:
7 OHS 40/30kg
30 DU

A: Strength
Bench Press 5rm
B: Conditioning
30min emom:
15m farmers carry 24/16kg kbs
10 push ups
15 squats
*Goal is to make it through the workout without failing a minute. Scale accordingly. If you fail a minute take the rest of the next minute to finish the set and get some extra rest.
C: Burner
500m row for time
D: Accessory:
3rfq:
Side lying KB bottom up hold x30sec/each arm
trap raises x10-15/each arm
Hinge rows x8-10

A: ConditioningIn teams of three, complete five rounds for time of:
Row 1000 Meters
90 Double-Unders
60 Power Cleans 42,5/30kg
45 Box Jumps

1 person is working, the rest of the team is cheering him/her on.

12 min amrap

Increase all reps by 2 every round

• 1/3/5/7/9/11... Bar facing Burbees
• 1/3/5/7/9/11... Deadlifts 60kg
• 1/3/5/7/9/11... Hang power Cleans 60kg
• 1/3/5/7/9/11... Front squats 60kg
• 1/3/5/7/9/11... Shoulder to Overh head 60kg

Score os total amount of reps performed