12.15.22
10 Min AMRAP 3-6-9-12-15-18-21-24… Alternating Pistols HSPU
December 2022
12.14.22
For Time: 30 GHDSU 20 Hang Clean and Jerk (115/75) 100 Double Unders 20 Burpee Box Jump Overs (24/20) 15 Hang Clean and Jerk (135/95) 80 Double Unders 10 Ring Muscle Ups 10 Hang Clean and Jerk (155/105) 60 Double Unders
12.13.22
24 Minute EMOM: 1. 20 KBS (53/35) 2. 15 Toes to Bar 3. 10 Thruster (95/65) 4. 200m Run 5. Rest
12.12.22
5 Rounds on a 3 minute clock: 10 Snatch (95/65) 10 Bar Facing Burpees Max Calories on Bike in remaining time Rest 1 minute between rounds.
12.9.22
16 min Partner AMRAP Partner 1 4 Burpees 8 Pull ups 12 Pistols Partner 2 Shuttle sprints 25 ft Switch when 12 pistols have been completed by partner 1.
12.8.22
15 minute E3MOM Build to a Heavy of: 4 Hang Power Snatch 3 OHS 2 Hang Squat Snatch 1 Behind the neck Snatch Grip Thruster (all movements unbroken)
12.6.22
15 minute AMRAP 50 Russian KBS 70/53 40 Sit ups 30 Front Squats 95/65 20 Cal Bike 10 Wall Walks
12.2.22
5 RFT 36 DUs 12 Thrusters (75/55) 1 Rope Climb* (15′) *Each Rope Climb begins in the seated position. Feet cannot touch the ground during the rep.
