EMOM 12
1) 12 Ring Rows
2) 10 Box Jumps
3) 20 MB Rotations
—
w/partner
50 Med Ball Sit Ups
then
3 Rounds
a) Run 200
b) 10 Wall Ball +
10 KB Swings +
max Push Ups
4 Rounds each for time:
50 Air Squats
40 Sit Ups
30 KBS
20 Ring Rows
rest 3 min after each round
Open 18.4
Rx
For time:
21 deadlifts (225/155)
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts (315/205)
50-ft. handstand walk
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walk
Time cap: 9 min.
Scale:
For time:
21 deadlifts (135/95)
21 hand-release push-ups
15 deadlifts
15 hand-release push-ups
9 deadlifts
9 hand-release push-ups
21 deadlifts (185/135)
50-ft. bear crawl
15 deadlifts
50-ft. bear crawl
9 deadlifts
50-ft. bear crawl
Time cap: 9 min.
Scales and movement standards.