5 rounds for time of :
15 Push Jerk 95/65lb
12 Chest to bar
9 Sumo Deadlift High Pulls 95/65lb
For time of :
200m Row
0:30 Elbow Plank Hold
400m Row
1:00 Elbow Plank Hold
600m Row
1:30 Elbow Plank Hold
800m Row
2:00 Elbow Plank Hold
1,000m Row
2:30 Elbow Plank Hold
[Team of 2]
AMRAP 16
4 SA Devil Press 50/35lb
4/4 SA DB Thruster 50/35lb
12 Box Jumps & Step Donw 24/20inch
* Alternating rounds
5 Rounds for reps
(2 min On / 2 min Off)
15/12 Cal Row
12 Hand-release Push ups
Max DB Snatch 50/35lb
[Team of 3]
AMRAP 24
4 Muscle ups
3 Power Clean 185/125lb
2 Push Jerk 185/125lb
* Alternating rounds
A.
Power Clean + Squat Clean + Push Jerk
2 x (3+3+3) @ 50~60%
3 x (2+2+2) @ 60~70%
2 x (1+1+1) @ 70~80%
B.
3 sets
7 Push Jerk @ 65% of Today Heavy
9~15 Toes to bar
* Rest as needed between sets
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
