5 rounds for time of :
15 Chest to bar
30 Push ups
15 Toes to bar
30 Squats
AMRAP 20
10 DB Hang Power Clean 50/35lb
15 DB Push Ups
20 Box Jump Overs 24/20inch
* BJO : Step Down
[Team 2]
For time of :
100 Wallball 20/14lb
100 Chest to bar
100 Handstand Push ups
100 Power Snatch 115/75lb
Every 2:00 for 10 sets
3 TnG Power Snatch
* Start around 40%
* Work up to 70~80% of 1RM
[Team 2]
5 rounds for time of :
20/15 Cal Row
20 Burpee over the Rower
* Alternating rounds
AMRAP 8
4 Kettlebell Snatch (R) 24/16kg
4 Kettlebell Snatch (L) 24/16kg
12 Medicine Ball Clean 20/14lb
[Team 2]
For time of :
120 DB(1) Box Step Overs
60 Toes Through Rings
20 Muscle ups
90 DB(1) Box Step Overs
45 Toes Through Rings
15 Muscle ups
60 DB(1) Box Step Overs
30 Toes Through Rings
10 Muscle ups
* 24inch & 50lb / 20inch & 35lb
* Time Cap 24 minutes
3 rounds for time of :
400m Run
20 Hand-release Push ups
20 Wallball 20/14lb
[ Team 3]
For time of :
150 Toe to bar
60 Muscle ups
90 Clean & Jerk 135/95lb
* Time Cap 24:00
A.
5 sets of :
3 Clean
1 Jerk
* Load : 55% ~
B.
3 sets
3 Push Press
2 Push Jerk
1 Split Jerk
* Load : 65~75% of Today Heavy
