Open Gym / Yoga

A. Power clean 2 touch and go

EMOM x 5

B. Heartless

15-12-9

Hang power clean (95/135)

Bar facing burpee

-rest 5 min-

15-12-9

Push jerk 105/155)

Bar facing burpees

-rest 5 min-

15-12-9

Power clean (135/185)

Bar facing burpee

 Victory Lap

4 rounds

400m run (row)

12 DB lunge R (50/35)

12 DB lunge L

12 goblet squats

A. Hang power snatch + power snatch

Every 90 seconds x 6

B. Nails for Breakfast

20 min AMRAP

5 power snatch (75/115)

7 Toes to bar

9 box jumps (20/24)

Bad Intentions

3 rounds

75 double unders

25 wall balls

20 KBS (50/70)

Savage Rowing

With a partner – you go, I go

3 x 27/40 row

3 x 21/30 row

3 x 15/18 row

Notes: each person does each distance 3 times

 Marco

3 rounds

21 pull-ups

15 HSPU

9 thrusters (95/135)

Open Gym/ Yoga

Mamba & Gigi (Kobe Bryant / Daughter)

AMRAP 18

5 Ring Muscle Ups

8 Power Cleans (125/185)

24 Box Jumps (20/24)

A. Back Squat – work to a :05 heavy single

B. Get in the Pit

9 Rounds for time

5 Handstand push-ups

5 Pistols (alternating)