HOP WEI
10 minute AMRAP @ 70%
2 Rope Climbs
10 Burpee Box Jumps
50' Single Kettlebell Overhead Lunge 53/35
-Rest 3 minutes-
10 minute AMRAP @ 70%
25' Handstand Walk
12/10 Echo Calories
6 Clean and Jerk 155/115
STRENGTH
8 min EMOM
2 Clean and Jerk @65% 1RM C&J
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
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