GIRLS GONE WILD
On the 0:00... Part #1 -
“Fran" 21-15-9: Thrusters (95/65) Pull-Ups On the 4:00... Part #2 -
“Diane"
21-15-9: Deadlifts (225/155) Kipping Handstand Pushups On the 8:00... Part #3 -
"Amanda"
9-7-5: Ring Muscle-Ups Squat Snatches (135/95)
If we reach a time cap, add 1 sec for any rep not completed
STRENGTH
Split Jerk
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