AMRAP 20
20/15 Cal Row
15 Wallball 20/14lb
20/15 Cal Row
15 Chest to bar

For time of :
10-9-8-7-6-5-4-3-2-1 reps,
Alternating SA Devil Press 50/35lb
10m DB Suitcase Walking Lunges

[TEAM 2]
AMRAP 20
20 Wallball 20/14lb
Max Unbroken Ring Muscle ups
* Alternating rounds

5 rounds for time of :
10 Power Snatch 135/95lb
400m Run

AMRAP 16
6/6 DB Hang Clean & Jerk 50/35lb
12 Hand-Release Push ups
6/6 DB Overhead Lunges 50/35lb
12 Lateral DB Burpees

5 rounds for time of :
18/15 Cal Row
12 Box Jumps & Step Down 24/20inch
9 Bar Muscle ups
* Rest 2:00 between rounds

For time of :
Run 400m
40 Hand-Release Push ups
30 DB(1) Box Step Overs 24/20inch
20 SA Devil Press (Alternating) 50/35lb
Run 400m

[TEAM 3]
AMRAP 24
12 Hang Power Clean 135/95lb
8 Alternating Single Leg Squats
4 Muscle ups
* Alternating rounds

A.
Find Heavy Sets
Power Clean
Front Squat
Hang Clean
Front Squat

B.
3 Sets
3 Hang Power Clean
3 Front Squat
* Load : 70~75% of Today Heavy

5 rounds for time of :
15 Toes to bar
15 Wallball 20/14lb
15/12 Cal Row
* Rest 2:00 between rounds

AMRAP 16
12 Box Jump Overs 30/24inch
4/4 DB Snatch 50/35lb
4 Wall Walks
* BJO (Step Down)

10 rounds for time of :
9 DB(2) Squats 50/35lb
35 Double Unders

4 rounds for time of :
50 Squats
15/15 SA DB Push Jerk 50/35lb

[TEAM 2]
AMRAP 15
9 Deadlift 115/75lb
7 Hang Power Snatch 115/75lb
5 Bar Muscle ups
* Alternating rounds

A.
3 sets
Snatch Pull
Muscle Snatch
Hip Power Snatch
Hang Power Snatch
Hang Snatch
* Load : ~ 55%

B.
5 sets
2 Hang Power Snatch
1 Hang Snatch
* Load : 62(2) / 68(2) / 74(2)%

10 rounds for time of :
3 Wall Walks
15/12 Cal Row

A.
Deadlift
5-5-3-3-1-1-1

B.
[TEAM 2]
AMRAP 12
8 Deadlift
8 DB Box Step Ups

AMRAP 15
10 DB Snatch 50/35lb
10 Toes to bar
10 DB Lateral Burpees

5 Rounds
( 2 Min On / 2 Min Off)
6 Walking Lunges
Max SA Devil Press 50/35lb
* 1 Walking Lunge is 5m out and back.
* SA Devil Press (Alternating)

[ TEAM 3 ]
AMRAP 25
5 Hang Power Clean 185/125lb
5 Front Squat 185/125lb
15 Chest to bar
* Alternating rounds

A.
Find Heavy
2 Hang Power Clean
2 Front Squat

B.
4 Sets
7 Hang Power Clean
7 Fronnt Squat
* Load : 70~75% of Today Heavy

5 rounds for time of :
16 Toes to bar
12 Lateral DB Burpees
8 DB Snatch 70/50lb

AMRAP 15
15/12 Cal Row
4 Wall Walks
12 DB(1) Box Step Overs
4 Wall Walks

[TEAM 2]
For time of :
90 Wallball 20/14lb
60 Pull ups
and then,
6 rounds (Each / Alternating)
10 DB Hang Power Clean 50/35lb
30 Double Unders
and then,
60 Pull ups
90 Wallball 20/14lb

For time of :
800m Run
40 DB Push Press 50/35lb
400m Run
20 DB Push Press 50/35lb

[TEAM 3]
AMRAP 24
3 Snatch 135/95lb
3 Muscle ups
9 Burpee Over the Bar
* You Go, I Go

5 sets
1 Halting Snatch Deadlift
1 Snatch Pull
1 Hip Snatch
1 Snatch
* Load : 55% ~

3 sets
3 Slow Snatch Pull @ Today Heavy

For time of :
21-18-15-12-9-6-3
Chest to bar
Push Ups
Cal Row

For time of :
10 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch
20 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch
30 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch
40 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch
50 Wallball 20/14lb
15 Burpee Box Jump Overs 24/20inch

AMRAP 15
10m DB(2) Front Rack Lunges 50/35lb
10 Toes to bar
30 Double Unders