BANE
For Time, with a 20:00 Time Cap: 30 Kipping Handstand Pushups 15/10 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Rx - 165/115, 135/85, 95/65, 75/35
* Move on at 4:00 no matter how many HSPU completed
* Move on at 10:00 no matter how many MU completed
Scales
- HSPU - Band Assisted - DB Push Jerks - DB Strict Press
- MU - Burpee Ring Pull-ups - Burpee Jumping Ring Pull-ups
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3