5 rounds of :
(2 min On / 2 min Off)
– 250/200m Row
– 10 Kettlebell Swings 32/24kg
– Max Burpees
“Michael”
3 rounds for time of :
– Run 800m or Row 1,000m
– 50 Back Extensions
– 50 GHD Sit ups
[ Team of 2 ]
For time of :
– 50 Wallball 20/14lb
– 30 Clean&Jerk 135/95lb
– 50 Wallball 20/14lb
– 20 Clean&Jerk 155/105lb
– 50 Wallball 20/14lb
– 10 Clean&Jerk 185/125lb
6 sets of :
– Power Clean
+ Hang Clean
+ Front Squat
+ Jerk
* Load : 65% ~
[ Team of 2 ]
Amrap 14 minutes
– 5/5 Kettlebell Snatch 24/16kg
– 7 Box Jumps 24/20inch
– 9 Cal Row
* Alternating rounds
Amrap 9 minutes
3-6-9-12-15 … reps,
– DB Power Clean 50/35lb
– 9 Line Facing Burpees
[ Team of 2 ]
For time of :
– 100 Cal Row
– 100 Handstand Push ups
– 100 Cal Row
– 100 Toes to bar
3 rounds for time of :
– Run 400m
– 24 Kettlebell Swings 24/16kg
– 12 Burpee Box Jumps 24/20inch
[ Team of 2 ]
For time of :
– 20 Muscle ups
– 30 Snatches 115/75lb
– 40 Chest to bar
– 30 Snatches 115/75lb
– 20 Muscle ups
Snatch
– Find 1RM
