1.) That Whistle
50 Air Squat
5 Burpees to target
5 Toes to Bar
40 Air Squat
10 Burpees to target
10 Toes to Bar
30 Air Squat
15 Burpees to target
15 Toes to Bar
20 Air Squat
20 Burpee to target
20 Toes to Bar
10 Air Squat
25 Burpee to target
25 Toes to Bar
**Choose 1 extra credit to complete in class**
**Choose 1 extra credit to complete in class**
*2.) 4 Back Squat @ 70% every 2:30 for 5 rounds
*3.) Every 3 minutes for 4 rounds
5 Deadlift 315/225lb (70%)
20β Handstand Walk
5 Bar Muscle Ups
20β Handstand Walk
*4.) 10 total reps of: Floor->Hang->Pause 2 sec.->Floor->Clean @ 80%
note: rest no more than 2 minutes between reps
*5.) 5 rounds
note: rest no more than 2 minutes between reps
*5.) 5 rounds
10 GHD Sit-ups
10 second hold with body parallel to floor
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Pauly VanderKelen
13:39
*2.) complete @ 275# / EMOM10 (from 2-10-20) of 3 ring MUs on odd minutes & 10 GHD sit-ups on even minutes complete.
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