22.3 For time: 21 pull-ups/ TTB 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups/ pull ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups / chest-to-bar pull-ups 30 double-unders 15 thrusters (weight 3)
95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
EMOM 16 min
12/10 Bike/ rowers
10 DL 225/155
14 Bicep curls 30/15-20
20 Box Elevated push-ups
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets