Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24 kg)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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Aaron Danielson
Aaron Danielson
April 29, 2023 1:56 pm

did snatch work from earlier in the week e2mom snatch deadlift + hang snatch + snatch

95-105-115-125-125-130-135-140# about 82% of 1rm

did solo so I would do 3 exercises back to back and then rest 1:1 that twt
for example 3 hspu 9TTB 15 cal row rest 1:1.

scaled hspu with red band otherwise rx

291 reps which was 4 rds + 11 cals row

really liked the 32 kg goblet squats!! forces good from and takes good focus to keep breathing.

Charmaine Lightfoot
Charmaine Lightfoot
April 29, 2023 11:08 am

7+12 alt mvmnts emom 30s. 1:30 for the row eventually

April 29, 2023 8:00 am

Please programme a specific warm up

Charmaine Lightfoot
Charmaine Lightfoot
April 29, 2023 9:44 am
Reply to  Nick

Just a suggestion but you could search previous workouts with similar muscle groups and use those warmups. Perhaps they’re stretched? need to step away from the free programming a bit to focus on paying clients? I dunno…but it’s nice to have the workouts…thanks invicuts

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