[ Team 3 ]
AMRAP 30
24 Squats
7 Muscle ups
10 Hang Power Clean 135/95lb
* Alternating rounds
A.
Hang Power Clean
2-2-2-2-2-2-2
B.
5 sets
5 Hang Power Clean
10~15 (Feet Elevated) Interved Rows
* HPC : 70% of Today Heavy
[ Team of 2 ]
For time of :
100 Chest to bar
100 Handstand Push ups
100 Single Arm DB Power Clean
100 Wallball 20/14lb
* DB 70/50lb (Alternating)
A.
Bench Press
3-3-3-3-3
B.
Row 2k Test
AMRAP 12
12 Toes to bar
8 Lateral Burpee Over DB
4 Single Arm Devil Press 70/50lb
5 rounds for time of :
Run 400m
20 Lateral Burpee Box Jump Overs 24/20inch
Amrap 20 minutes
9 Kettlebell Swings 32/24kg
6 Goblet Squat 32/24kg
3 Muscle ups
[ Team of 2 ]
Amrap 20 minutes
40 Pull ups
40 Push Jerk
40 Toes to bar
40 Hang Power Clean
40 Burpee Over the Bar
* M : 95-115-135-155
* F : 65-75-95-105
Amrap 12 minutes
30 Double Unders
15 Wallball 20/14lb
5/5 SA DB Shoulder to Overhead
* DB 70/50lb
3 rounds for time of :
30/20 Cal Row
10 Muscle ups
20 Burpee over the Rower
