EMOM 6 min
4 Pull Up
+8 Push Up
+ 12 Air Squats

(Rx+ 1 round of Cindy)

Straight into

EMOM 6 min
10 Double Unders
+8 Box Jump Overs

(Rx+ 30 DU)

For time:
21-15-9
Box jumps 24/20"
Strict Pull ups

30-20-10
Pistols Alternating
TTB

Back Squat
3 Sets of 9 (64-68-72%)

• 15 Min AMRAP of:
Handstand Push Ups 15 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
Walking Lunges 30 reps

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Use 95% load Heavy of last week
Pause above the knees.

10 Minute AMRAP
1 Rope climb
5 Strict Pull-ups
https://vimeo.com/175741058

Regular class at 8:30-9:30

3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead

Lepoa

3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222