AMRAP 14
24 DB Snatch 50/35lb
18 Steps, DB Lunges 50/35lb
12 Lateral DB Burpees
* DB Lunges ( Any Style)
3 rounds for time of :
400m Run
24 Steps, DB(2) Front Rack Lunges 50/35lb
12 Burpee Pull ups
[TEAM 3]
For time of :
90 Handstand Push ups
60 Power Clean 155/105lb
120 Hand-Release Push ups
60 Front Squats 155/105lb
30 Wall Walks
60 Clean 155/105lb
A.
6 Sets
3 Power Clean
2 Front Squats
1 Clean
* Load : 55~75% of Power Snatch
B.
3 Sets
5 TnG Power Clean
5 Front Squats
* Load : 70~80% of Today Heavy
AMRAP 14
8 Burpee Box Jump Overs 30/24inch
4 Muscle ups
* BPBJO (Step Down)
[TEAM 2]
For time of :
100/80 Cal Row
150 Double Unders
100 Medicine Ball Clean 20/14lb
150 Double Unders
100/80 Cal Row
AMRAP 12
12 Toes to bar
24 Steps, Walking Lunges
6/6 DB Hang Snatch 50/35lb
For time of :
100 DB Lateral Burpees
* EMOM (including 0:00) Complete 5 DB Thruster
[TEAM 3]
AMRAP 24
3 Muscle ups
6/6 Kettlebell Snatch 24/16kg
9 Toes to bar
* Alternating rounds
5 rounds for time of :
500/400m Row
12 Burpee Over the Rower
21 Wallball 20/14lb
* Rest 2:00 between rounds
