Strength:

4 Rounds
10 Each Arm Dumbbell Bicep Curls
10 Dumbbell Tricep Extensions
10 Alternating Deficit Goblet Reverse Lunges

Conditioning:

30 – 20 – 10
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Box Jump Overs (24/20) (Rx+: Jump Over Without Landing on Top)

Strength:

E2MOM 12
4 Power Snatches + 4 Hang Power Snatches (↑)

Must be touch and go.

Conditioning:

For Time:
21 – 15 – 9 – 6 – 3
Thrusters (Rx: 95/65) (Fx: 65/55)
Burpees Over the Bar

Free 7-Fit Class at 10:00AM Click Here To Register now

Conditioning:

E4MOM 20
1: 600m Run (Fx: 400m Run)
AMRAP Strict Pull Ups (Fx: Pull Ups)
2: Rest
3: 600m Run (Fx: 400m Run)
AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: 600m Run
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest

At 24:00
1000m Run For Time (Fx: 800m Run)

Record total gymnastics reps and 1000m run time.

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Strength:

E4MOM 20
15 Barbell Roll-Outs
50m Each Arm Kettlebell Front Rack Carry

Conditioning:

For Time:
100 Kettlebell Swings (24/16)

Every time You Break:
10 Strict Hand Stand Push-ups (Fx: Kipping Hand Stand Push-ups)

Strength:

EMOM 16
1 Squat Clean (ME)

Conditioning:

2 Rounds
50/40 Calorie Row (Fx: 40/30)
50 Wall Balls (20/14)

Time Cap 15:00