2 - 4 Rounds

24 Jumping Jacks
12 PVC or Barbell OHS
6+6 Single arm DB Press
12 Reverse Lunges

AMRAP 15

Buy-In : 1 Mile Run

In remaining time:....

2 Push-ups
2 WallBalls
4 Push-ups
4 WallBalls
.....

add 2 reps Every round.

E1,5MOM’15
2 Pause(2sec) Power clean

By feel

2-3sets:

2-5 rope climb
10-15 snowangel
10-15 cyclist squat

Toes to bar 5 x 10

6 Sets Of 5 @ 65 - 70%

• 6 - 8 eccentric

50-40-30-20-10 reps for time of

Push-ups
Freestanding handstand (seconds)

5min 2 reps
5min 1 rep

Welcome to the workout!

13:00 start.
Finished before 15:00.

Register in Pike.

Workout details announced in the gym!

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups