10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
+
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10 rounds steady:
3 muscle-ups
10 bear hug sandbag squats, 100
17 Assault Bike
+
shot put carry out to train tracks and back
10:00 double under and hand stand walk practice
10:00 EMOM
E- 2 power snatch @ 100#
O- 2 power clean @ 150#
+4 rounds for time:
10 pull ups
15 wall balls
200m run
– 9:42