For time of :
9-12-15-18-21 reps,
Plate Overhead Lunges 45/35lb
Toes to bar
Box Jumps & Step Downs 24/20inch
10 rounds for time of :
12 Kettlebell Swings 24/20kg
30 Double Unders
[Team of 3]
For time of :
150 Target Burpees
3,000m Row
150 Burpee to Plate 45lb
5 rounds for time of :
21 Box Jumps & Step Down 24/20inch
15 Hand-release Push ups
9 Handstand Push ups
[Team 2]
On a 21:00 Clock
120 Wallball 20/14lb
90/72 Cal Row
30 Bar Muscle ups
90 Wallball 20/14lb
60/48 Cal Row
Max Bar Muscle ups
* Mixed 81 Cal -> 54 Cal
A.
Push Press
1-1-1-1-1-1-1
B.
AMRAP 12
6 Push Press 115/75lb
9 Toes to bar
12 Lateral Burpee over the bar
For time of :
10 Wall Walks
1,000m Row
10 Wall Walks
A.
Front Squat
3-3-3-3-3
B.
For time of :
15-12-9-6-3 reps,
Front Squat 95/65lb
Chest to bar
[Team 2]
AMRAP 21
30/24 Cal Row
20 Lateral Burpee over DB
10 Devil Press 50/35lb
* Mixed : 27 Cal
[Team 2]
3 rounds for time of :
50 Box Jump & Step Down 24/20inch
50 DB Snatch 50/35lb
50 Chest to bar
50 Kettlebell Swings 24/20kg
