6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%

6 Sets Alternating A&B
YGIG or W:R 1:1

A)
- 75 DU
- 20m HSW (with ramp if possible) (15+15m)
- 20 Cal Row

B)
- 8 Shuttle Run (7.5 + 7.5m)
- 15 Cal Echo Bike
- 30m DB 1-arm OH Lunge (50lbs) *allowed to change arms as needed

For time

• 3 strict muscle-ups
• 3 kettlebell snatches, right arm
• 3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

A: Broad jumps 8x3
B: Deadlift 5rm
C: seated rows 3set
D: Bench press 3set
E: Cable shoulder flys 3set

3 sets of 2 reps

Lämppänä
7 x 90s välein 2 raaka tempausta
7 x 90s välein 1 raakarive ja 1 raakatyöntö

Rive +etukyykky +työntö x 7 2min välein
40kg saakka

Tempaus pp, tempaus polven alta, vala x 7 2,5min välein
31kg saakka

Etukyykky 3s stopilla ja hypyt 5 x 3
35,40,55,55,55

In teams of 2 ‘I Go U Go’
3:00 for max Reps
1. Burpee Box Get Over
2. Double Under
3. Medball Sit-Up @9/6
4. Push-Up
5. PGTOH @20/15
6. Air Squat
7. T2B
8. Partner Assisted Handstand Hold
9. Goblet Lunges @24/16
10. Am Swing @24/16

3 sets of 2+1 reps

aligator roll 3x5/5

KB halo 4x5/5

4 rnds of:
3-5 band resisted ttb
2-3 ttb
Focus on toe height

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height