Part A: 9 MIN EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
Part B: "Open 15.5"
27-21-15-9 of
Row Cals and thrusters at 95/65
*4x world champion Matt Fraser did this in 5:19!
Part A: 9 MIN EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
Part B: "Open 15.5"
27-21-15-9 of
Row Cals and thrusters at 95/65
*4x world champion Matt Fraser did this in 5:19!
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.