15 Hang Power Cleans (135)
15 Burpees

Kenny Powers? Who Dat?!

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

95 Pull-ups in 6 Rds

Test the pistol progressions from the box, as well as the rolling momentum pistol and find a progression that works best for you. Then:

10" EMoM
10 pistol squats / 1 leg alternating

-Soututekniikka
-Thrustertekniikka

Quality

Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

10 Goblet Squats
20 Russian Twists
10 Pull Ups
250 m Row

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80's/55's)
20 Wallballs (30/20)
20/15 Calorie Row

Kilos: Dumbbells: 36.5/25, Wallball: 13/9

In team of 3
2 round

100/70 cal row
100 box jump over
100 power clean (20kg)
100 barbell-facing burpees

Round 1: barbell 115/65
Round 2: barbell 135/95

30:00 time cap

30 min amrap

100 kbs
80 db c&j
60 burpee
40 db power snatch
20 push up

Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

Split the reps as you want, one person working at a time.