LOQUASIOUS
8 rounds
10 KB snatches 55/35
50ft Handstand Walk
*Relay style
4 Rounds
30 Wall Balls 20/14 (12'/10')
4 Rope Climbs
30 Calorie Echo Bike (try to sprint)
4 rounds
20 GHD Sit-ups or 30 AbMAt
20 Toes-to-Bar
20 Deadlifts 315/275
20 Toes-to-Bar
20 GHD or 30 AbMAt
8 rounds
500m Row
3 Burpee Bar Muscle-ups
*Relay style
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