5 rounds for time of :
21 Kettlebell Swings 24/20kg
12 Burpee Box Jump Overs 24/20inch
For time of :
50 Box Step ups 24/20inch
50 Walking Lunges
40 Toes to bar
40 Push ups
30 Wallball 20/14lb
30 Box Jump Overs 24/20inch
[ Team of 2 ]
Amrap 20 minutes
9 Burpee Over the Bar
7 Hang Power Snatch 115/75lb
5 Bar Muscle ups
* Alternating rounds
A.
Find Heavy Set of :
Muscle Snatch
Hang Power Snatch
Hang Snatch
B.
3 sets
6 Hang Power Snatch @ 75~80% of Today Heavy
12 Box Jumps & Step Down
* Rest as needed between sets
5 rounds for time of :
15 Push Jerk 95/65lb
12 Chest to bar
9 Sumo Deadlift High Pulls 95/65lb
For time of :
200m Row
0:30 Elbow Plank Hold
400m Row
1:00 Elbow Plank Hold
600m Row
1:30 Elbow Plank Hold
800m Row
2:00 Elbow Plank Hold
1,000m Row
2:30 Elbow Plank Hold
[Team of 2]
AMRAP 16
4 SA Devil Press 50/35lb
4/4 SA DB Thruster 50/35lb
12 Box Jumps & Step Donw 24/20inch
* Alternating rounds
5 Rounds for reps
(2 min On / 2 min Off)
15/12 Cal Row
12 Hand-release Push ups
Max DB Snatch 50/35lb
[Team of 3]
AMRAP 24
4 Muscle ups
3 Power Clean 185/125lb
2 Push Jerk 185/125lb
* Alternating rounds
A.
Power Clean + Squat Clean + Push Jerk
2 x (3+3+3) @ 50~60%
3 x (2+2+2) @ 60~70%
2 x (1+1+1) @ 70~80%
B.
3 sets
7 Push Jerk @ 65% of Today Heavy
9~15 Toes to bar
* Rest as needed between sets
