Performance:
21-15-9
Handstand Push ups
burpee pull ups
Fitness:
21-15-9
Push press 60/40
Burpee pull ups
Performance:
5 rounds for time
10 ring dips
20 toes to bar
30 lunges
400 meter run
Fitness:
5 rounds for time
10 Strict matador dips
20 V-ups
30 lunges
400 meter run
Performance:
Power clean 5-4-3-2-1
Fitness:
Sumo deadlift 8-6-4-2
10 rounds for time
3 bar muscle ups
6 push jerks 70/50
9 barfees
7 minute AMRAP
8-12-16-...
DB front squats 15’s/10’s
* 8 cal bike after each round
7 rounds for time
5 back squats 100/70
10 burpee box jump overs 30/24
Catch up day/ FBB day
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