Mobility: Hips/Lats/Chest
A: 3 Rounds
10 Cat/Cow
10 sec Hollow Hold
20 Hollow Flutter Kick
10 Tuck Crunch
10 Jack Knife
10 sec Hollow Rock
20 sec Head Stand or HS Hold
B: 5-5-5-5-5
Bench Press @ 80%
C: 5-5-5-5-5
Back Squat @ 80%
* 250 m Row between every set of B & C
“Wear Pink”
Mobility: Hips/Lats
A: 8 min AMRAP
16 Wall Ball 20/14
12 HS Push Up
B: 8 min AMRAP
14 Box Jump 24/20
8 Thruster 95/65
C: 8 min AMRAP
12 T2B
8 Alt DB Snatch 70/50
Mobility: Calves/Hams/L and T Spine/Lats
A: 10 min EMOM
Odd: 20 RKBS 70/53
Even: 15 Burpee
B: 10 min EMOM
Odd: 12 KB Snatch 53/35 (6R/6L)
Even: 15/12 Cal Air Bike
C: 10 min EMOM
Even: 15 KBS 70/53
Odd: 15/12 Cal Row
Mobility: Hips/Lats
A: 3 Rounds
30 DU
10 Strict Pull Up
10 Air Squat
B: 10 min EMOM
1 Power Clean + 2 Hang Power + 2 Front Squat +1 Hang Squat Clean
C: 12 min EMOM
1) 50 DU
2) 5 Hang Power Clean 185/125
3) 20 Pull Up
In teams of two with one partner working at a time…
A: For Time (30 min Cap)
25 Burpee
50 Cal Air Bike
75 Deadlift 135/95
100 Pull Up
100 Wall Ball 20/14
75 Clean and Jerk 95/65
50 Cal Air Bike
25 Burpee
Mobility: L and T Spine/Lats
A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold
B: 3-3-3-3-3
OHS @ 65%
5 sec Descent and 5 sec Pause at Bottom
C: 3-5 Rounds Not Time
300 m Row
25 Empty Bar OHS
50’ Right Arm DB Briefcase Walk
50’ Left Arm DB Briefcase Walk
50’ Right Arm DB Waiter Walk
50’ Left Arm DB Waiter Walk
Mobility: Hips/Lats
A: 30 min EMOM
1) 15 Box Jump Over 24/20
2) 15 Power Snatch 75/55
3) 15 Ring Row
4) 15 Empty Bar Thruster 45/35
5) 15 GHD Sit Up
Mobility: Calves/Hams/Glutes
A: 3 Rounds
10 Sec Hollow Hold
10 Plank to Elbow
10 Push Up
20 Sec HS Hold
10 Strict Pull Up
B: 12 min EMOM
1) 15/12 Cal Rower
2) 10 HSPU
3) 15 Pull Up
C: 12 min EMOM
1) 12/9 Cal Air Bike
2) 15 Burpee
3) 10 C2B
