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Dutiser
EMOM
5 Rounds (New round every 6 minutes)
1k Bike Erg
10 Muscle Ups
100 Double Unders
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Sonaya
EMOM
10 Rounds (New round every 3:00)
500m Row
15 GHD Sit Ups
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Milollela
EMOM
EMOM x 10 Minutes
Power Snatch + Snatch
*Start at 70% of your 1RM Power Snatch and build up in weight every 2 sets
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Alshan
EMOM
EMOM X 7 min
7 strict pull ups
7 strict HSPU
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Sacet
EMOM
4 sets (rest 1:1 OR new set every 6:00)
12-8-4
Dumbell Snatch 80/60#
60-40-20
Weighted DU’s
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Eumagh
EMOM
Every 3:00 Until completion of 100TTB
15/12 Calorie Echo Bike
50’ OH Walking Lunge 2 x 50’s/35’s
Max TTB w/Time remaining
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Edonal
EMOM
Every 3:00 x 10 Rounds
400m Row
10 Burpee to Touch 6"
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Anana
EMOM
10 Rounds (New round every 3:00)
250m Ski
*30 seconds rest
250m Row
*Rest 0:45-60 seconds or until the clock hits the 3:00 mark.
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Nlel
EMOM
EMOM x 10 Minutes
3 Power Cleans 225/155
10 Toes to Bar
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Ndeota
EMOM
Every 2:00 x 7 Rounds
14/12 Calorie Ski Erg
7 Muscle Ups
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Baley
EMOM
EMOM x 20 minutes
20/16 Calorie Bike Erg
1 Round of Strict “Cindy”*
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Thewonic
EMOM
EMOM x 32 minutes (8 rounds)
15/12 Calorie Ski Erg
15 Kettlebell Swings 70/53#
15 Burpee To Touch (6” above reach)
5-6 Ring Muscle Ups
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SCORE
AMRAP
EMOM
FOR TIME
Movement
Movements
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 2
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 3
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Equipment
Equipment
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 2
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 3
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Clear
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