4 rounds for time of :
500/400m Row
12 DB Deadlift 50/35lb
21 Box Jumps & Step Downs 24/20inch
Merry Christmas
[Team 2]
For time of :
1 Wall Walks
2 Box Jumps 24/20inch
3 Bar Muscle ups
4 DB(1) Box Step Overs 24/20inch
5 Toes to bar
6 Box Jump Overs 24/20inch
7 Chest to bar
8 Steps, Lunges
9 Push ups
10 Burpee over DB
11 Squats
12 DB Snatch 50/35lb
* You Go, I Go
For time of :
1-2-3-4-5-6-7-8-9-10
Sumo Deadlift High Pull 115/75lb
Handstand Push ups
AMRAP 16
40 Double Unders
20/15 Cal Row
5/5 DB Hang Clean & Jerk 50/35lb
[ TEAM 2 ]
For time of :
30 Wall Walks
60 Chest to bar
120 Wallball 20/14lb
60 Power Snatch 115/75lb
30 Muscle ups
* Time Cap 24:00
A.
Find Heavy Set of :
Muscle Snatch
Hang Power Snatch
Power Snatch From Below Knee
Power Snatch
B.
3 sets
3 Muscle Snatch
5 Power Snatch
* Load : 65~70% of Today Heavy
3 rounds for time of :
20 Box Jumps & Step Down 24/20inch
20 Kettlebell Swings 24/20kg
20 Feet Elevated Push ups 9/6″
20/15 Cal Row
5 rounds for time of :
6/6 DB Snatch 70/50lb
12 Lateral Burpee over DB
[TEAM 2]
AMRAP 16
10 Toes to bar
5 Hang Power Clean 115/75lb
5 Thruster 115/75lb
* Alternating rounds
For time of :
1-2-3-4-5-6-7-8-9-10 reps,
Kettlebell Swings 32/24kg
Burpee Pull ups
