10 Rounds:

  • 3 candlesticks (https://youtu.be/WXoNNx-uOtU)
    • RX+=Candlestick to single leg, RX=Candlestick to double leg
  • 12 Russian KBS
    • If you don’t have a KB, find an object around the house (i.e. a jug of water, can of paint, your child, etc.)

Skill = 5X6 Hollow arch rolls

Hollow Arch Rolls – PowerMonkeyFitness

3 Rounds for time:

  • 400m run
  • 50 Air squats

Squats, Hollow rocks, Dips

EMOM14 (All movements every min):

4 rounds for time:

  • 10 Tuck jumps
  • 10 Pushups
  • 10 Situps

AMRAP12:

  • 12 Walking lunges
  • 10 Burpees
  • 1 minute Plank hold

For time:

“Annie” – 50-40-30-20-10

  • Double unders
  • Situps

For time:

“Angie”

  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Air squats

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