Chipper FT:

30 Cal Row/Bike
20 Burpee Box Overs/Bar Overs
20 KB Swings 24/16 kg
20 Pullups (Kipping -> Jumping CTB -> Ring Pullups)
20 Wall Balls

EMOM 10 min
Burpee ladder

Start at 1, 3 or 5 reps and add +1 rep each minute.

"Charlotte"

For time:
21-15-9
OH squats 45/30 kg
SDLHP 45/30 kg

Dual Russian KB Swing 6 x 12

Turkish Get-Up (TGU)
6 x 1+1, AHAP

EMOM 12 min

7-9 box jumps
7-9 pullups
30-45" hollow hold

EMOM 30 min

AMRAP: 3 burpees + 5 KB-swings
1 min rest
AMRAP: 30 DU + 5 groiners
1 min rest
row
1 min rest

Intervals (ABABAB)

Alpha+Beta x 3, 3 min rests

Teams of 2, you-go-I-go:

Alpha:
1 min max rep pullups (you go 1 rep, I go 1 rep alternating; if strong then keep hanging all minute)
400 m run

• 3 min rest

Beta:
1 min max rep pushups (you go, I go; scale up to ring Pushups if needed)
400 m run

• 3 min rest

EMOM 16 min

3-5 Hang clean
7-10 Ridiculously Heavy Goblet Squats

Intervals
3 min work : 3 min rest

AMRAP
4+4 DB snatches
10 groiners

rest

AMRAP
6+6 KB Push Press
10 goblet squats

rest