12 Minute AMRAP:
6 Strict Pull-ups
8 Strict Toes to Bar
10 Jumping Lunges
20 Sit-ups

Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Bar Hang Hold with Knees Up
Parallel Squat Hold

Mobility: Lat Hang from pull-up bar. 5 deep breaths = 1 rep. Do 3 to 5 reps.

Deadlift
6-6-6-6
(70% of 1RM)

12 Minute AMRAP:
12 Deadlift (95/65)
10 Power Snatch (95/65)
8 Push-ups

Mobility: “Shoulder Fix” for 5 minutes

Back Squat
10-10-10

“Thruster Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Thrusters (95/65)
*20 Minute Time Cap

Mobility: AIS Banded Stretches: Straight-leg Hamstring, IT Band/Glute and Quad/Hip

“Eva”
Complete 5 Rounds for Time:
800 meter Run
30 Kb Swings (70/50)
30 Pull-ups

Complete 3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)