Month: October 2021

24min ALT EMOM

12/9 Cal AB
3 MU (Sub 5 Hardest Pull ups)
9 Burpees

*Modify as needed

“Nancy”

5RFT
400m Run
15 OHS (95/65)

FOTC Test #4

For Max Reps:

9:00 AMRAP

3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)

Then

3 Rounds
8 Devil Press (50/35)
25’ HS Walk

Details
Use 2 DB
Hand Stand Walk (5-Foot Unbroken Segments)

*Know the details for your specific division

12mins of Hand Standwork
-Holds
-Walks
-HSPU (cap at 50)

14min AMRAP
8 Strict DB Shoulder Press (50/35)
8 T2B
30 DU

Backsquats

2×6@RPE 6
3×3@RPE 7
4×1@RPE 8-9

With a Partner

10min Max AB Calories
-Partners must switch every :30