HEARTBREAK KID
3 Rounds: 10 Front Squats (165/110) 20 Chest to Bar Pull-Ups 50 Double-Unders
*stimulus notes:
-Front Squats should be at a weight you can perform the first set unbroken
-CTB pull-ups
If you can do 15+ unbroken do Rx
If you can do 10-14 unbroken do 15 each round
If you can do less than 10 unbroken, do 10
each round
If you don’t have CTB’s, do them strict banded
STRENGTH
Push Press
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set