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
