A.
3 sets
7 Tempo Bench Press @ 21×1
14 DB Bent Over Row
* Rest as needed between sets
* Load : 65~75% of (Heavy 3) or Climbing
B.
“Row Interval”
For time of :
10 sets
300m Row
Rest 45’s between set
Amrap 16 minutes
4 Wall Walks
8 Kettlebell Swings 32/24kg
32 Double Unders
A.
3 sets
5/5 Front Foot Elevated Reverse Lunges
1:00 Weighted Chinese Plank
Rest 2:00 between sets
B.
AMRAP 8
16 Plate Overhead Lunges 45/35lb
12 Toes to bar
16 Plate Ground to Overhead 45/35lb
12 Pull ups
5 rounds for time of :
20 DB Walking Lunges 50/35lb
20 Burpee Box Jump Overs 24/20inch
* Rest 2:00 between rounds
[Team 3]
For time of :
150 Lateral Burpee over the bar
120 Hang Power Snatch 95/65lb
90 Chest to bar
60 Power Snatch 135/95lb
30 Bar Muscle ups
A.
5 sets
Halting Snatch Deadlift
Snatch Pull
Hang Power Snatch
Power Snatch
* Load : 45% ~
B.
3 sets
3 Hang Power Snatch + 3 Power Snatch
12 V ups or Tuck ups
18 Gorila Row (Alternating)
* Load : 70~75% of Today Heavy
A.
3 Sets
10 Bench Press
10 Strict Pull ups (Banded)
* Rest as needed between sets
* Load : 65~75% of Last week (Heavy 3)
B.
5 Sets
(2 Min On / 2 Min Off)
250/200m Row
8 Burpee Over Rower
In the remaining time,
Perform Max Toes to bar
* Tip : Row Pace 2k – 3~5’s
For time of :
24 Box Jump Overs 30/24inch
24 DB(1) Power Clean 70/50lb
18 Box Jump Overs 30/24inch
18 DB(1) Snatch 70/50lb
12 Box Jump Overs 30/24inch
12 DB(1) Devil Press 70/50lb
* DB : Alternating
AMRAP 16
1-2-3-4-5-6 … reps, Muscle ups
12 Wallball 20/14lb
36 Double Unders
5 rounds for time of :
4 Wall Walks
8 Target Burpees
12 Steps, DB Front Rack Lunges 50/35lb
16 Box Jump Overs 24/20inch
