14exmF…tWnU

For time accumulate 100 Burpees
EMOM
3 pull ups
4 push ups
5 T2B

For the rest of the minute do burpees.

EMOM 30
1: 10 burpees
2: 4-8-12
*5 pull-ups; 10 push-ups; 15 squats;

AMRAP 25
25 DU
8 strict pull ups
1 lap run
9 (crocodile) push ups
7 double OH squat kick
3 extra jump.combo legs

cash out
53 T2B
break penalty
25 leg raises
8 ring twist

bsv is more alive than i expected. nice to see it

10 burpee-box jump
20 body rows
30 dips
40 strict pull ups
50 push ups
60 T2B
70 leg raises
80 walking lunges
90 OH squat
100 DU

E4MOM
15 hyper extension

29 strict pull ups
29 body rows
29 leg raises
29 T2B
29 ring twist

E6MOM 54 squat kick

cash out
54 push ups
54 dips

TEAM OF 2

I go you go

Accumulate 1000 Reps

Wall Walks/ Handstand Hold

Toes to bars/ Hollow hold

Burpees / Plank

Air Squats / Wall Sit

Push Ups / Arch Hold

Pull Ups / Hanging

• Both partners work, one does the movement and the other does the isometrics. Change the exercise when someone gives up

AMRAP 8
10(5) pull ups
30(20) DU

AMRAP 8
10 broad jump
10 one leg band DL

AMRAP 8
10(5) dips
1 shuttle

AMRAP 8
10 T2B
10 leg raises

AMRAP 8
7 Jumping combo legs
14 short lat. shuttle

TEAM OF 2

3 rounds
21 strict pull ups
22 dips
25 jump. combo legs
25 ring body rows
36 squat kick
18 burpees

E7MOM
7 wall walk

cashout
86 T2B

TEAM OF 2
3 rounds
21 strict pull ups
22 dips
25 jump. combo legs
25 ring body rows
36 "Theofan's squat kick"
18 burpees
E7MOM
7 wall walk

10-1

burpee
pull ups
burpee
T2B
burpee
jump. combo legs

you can substitute the dips with diving push ups

AMRAP 24

6 strict pull ups
6 jump.pistols(double)
6 dips
6 jump.combo legs
24 DU

cash out
53 T2B
break penalty
24 leg raises
6 ring twist(double)

AMRAP 7
5 burpees
7 pull ups

AMRAP 7
5 double crocodile push ups (or push up tuck)
7 T2B

AMRAP 7
5 double short lat.shuttle
7 hyper extension

cash out
53 double pistols
53 double cyrtsy lunges
53 double bg split squat