KettleBell Function
A.) 8 min. EMOM
odd – Back Squat x10
even – strict Pull up’s – 3/5
B.) 15 min AMRAP
5 pull up/Ring Row
9 1-arm OHS with KB/DB
13 Box Step Overs (24″/20″)
RX
A.) 8 min. EMOM
odd – Back Squat x10 @65%
even – strict Pull up’s – 3/5
B.) 15 min AMRAP
5 C2B
9 OHS (95/65)
13 Box Jump Overs (24″/20″)
Compete
A.) 8 min. EMOM
odd – Back Squat x10 @65%
even – strict C2B – 3/5
B.) 15 min AMRAP
5 Muscle Ups
9 OHS (150/100)
13 Box Jump Overs (30″/24″)
-Results to comments!
A. Squats at 135
B. 5+5 @ 95, pull ups and 20 inches
A. Squats @ 75#-did 7 reps
B. 6+8 @ 10kg KB, ring rows and 20 inches
A. Squats at 185#, did strict pull ups
B. 5 +15 @ 95# for OHS, strict pull ups the first 2 rounds, blue band after that (I reported my rounds wrong on the board as 4 +15)