1.) Partner Frantasy Land
For time:
21-15-9 reps of:
95/65lb. thrusters
Pull-ups
15-12-9 reps of:
115/85lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135/95lb. thrusters
Bar muscle-ups
note: partition as you wish
*2.) EMOM for 10 minutes
odd: 5 Push Press 205/145lb
even: 5 Strict Muscle Up
note: scale muscle ups reps not style
*3.) Randy
75 Power Snatch 75/55lb
Annie
50-40-30-20-10
Double Unders
Sit-ups
*4.) 5 rounds
5 Deadlift starting at approx 65%, adding load each round
15 Bar Facing Burpees
rest 1:1
*5.) 3 rounds
25 Push-ups
25 Kettle Bell Swings 1.5/1 pood
*6.) 15 minute AMRAP
15 Back Extension
10 Wall Facing Squats
10 Ring Dips
*7.) 3 x 15 Reverse Hyper
For time:
21-15-9 reps of:
95/65lb. thrusters
Pull-ups
15-12-9 reps of:
115/85lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135/95lb. thrusters
Bar muscle-ups
note: partition as you wish
*2.) EMOM for 10 minutes
odd: 5 Push Press 205/145lb
even: 5 Strict Muscle Up
note: scale muscle ups reps not style
*3.) Randy
75 Power Snatch 75/55lb
Annie
50-40-30-20-10
Double Unders
Sit-ups
*4.) 5 rounds
5 Deadlift starting at approx 65%, adding load each round
15 Bar Facing Burpees
rest 1:1
*5.) 3 rounds
25 Push-ups
25 Kettle Bell Swings 1.5/1 pood
*6.) 15 minute AMRAP
15 Back Extension
10 Wall Facing Squats
10 Ring Dips
*7.) 3 x 15 Reverse Hyper
Angel Anderson375d
👊🏼 Love ya, Grant ❤️
Theresa Rosenquist374d
Amen brother! It's the necessary adjustments that can make amazing differences. XO ❤️!