• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 5 reps
Dive Bomber Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring L-Sit 0:30

All same

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core strength
100 sit ups

E2MOM 30 bicycle crunches

WOD
Double tabata
0:40 on 0:20 rest
EMOM 30:00
Min 1: row calories
Min 2: KBS
Min 3: air squats
Min 4: bike calories
Min 5: sit ups

OPEN Workout 12.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
52,5kg Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
35kg Push press, 12 reps
9 Toes-to-bar

CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

6*1.30:1.30
*10 зашагиваний на короб с гантелей
*10 подтягиваний
*макс ДП

Warm up
400m run or 20 cal bike or 500m run
Then 2 round
10 box step ups
10 push ups
10 pass throughs

Push press
Every 1:30 x 8
5 reps

WOD
For time
100 jump rope
80 sit ups
60 Box step ups
40 Kettlebell swings
20 burpees

5 Rnds. Go Heavy! Start @ 60% Clean
1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
Send Off 3:30

Banded deadlift 6x4 reps