“Happy New Year”
Closed

[TEAM 3]
AMRAP 21
7 Deadlift 155/105lb
5 Hang Power Clean 155/105lb
3 Bar Muscle ups
* Alternating rounds

AMRAP 12
9 DB Hang Snatch (Right) 50/35lb
6 DB Suitcase Lunges (Right) 50/35lb
12 Box Jump Overs 24/20inch
9 DB Hant Snatch (Left) 50/35lb
6 DB Suitcase Lunges (Left) 50/35lb
12 Box Jump Overs 24/20inch

“G.I. JANE”
For time of :
100 Burpee Pull ups

AMRAP 15
3-6-9-12 …
Wall Walks
30-60-90-120 …
Double Unders

2 rounds for time of :
50/40 Cal Row
40 Wallball 20/14lb
30 Toes to bar

AMRAP 12
4 Handstand Push ups
8 Kettlebell Swings 24/20kg
12 Box Jump Overs 24/20inch

[TEAM 3]
AMRAP 24
30 Ring Muscle ups
45 Burpee over the bar
30 Power Snatch 115/75lb
45 Burpee over the bar

A.
Hip Snatch + Hang Snatch + Snatch
2 x (3+2+1) @ ~ 55%
3 x (2+2+1) @ ~ 65%
2 x (1+2+1) @ ~ 75%

B.
3 Sets
5 Snatch Pull @ 110% of Today Heavy

AMRAP 20
4 Wall Walks
24 Double Unders
12 Toes to bar
24 Steps, Lunges

3 rounds for time of :
40 Wallball 20/14lb
30 DB Hang Snatch 50/35lb
20 Burpee Broad Jump 1m

For time of :
1-2-3-4-5-6-7-8-9-10 reps,
Box Jump Overs 30/24inch
Bar Muscle ups

2 rounds for time of :
25/20 Cal Row
50 Squats
25/20 Cal Row
100 Box Step ups 24/20inch

[TEAM 3]
AMRAP 24
4 Muscle ups
6 Power Clean 155/105lb
8 Burpee Over the Bar
* Alternating rounds

A.
Clean + Hang Clean + Front Squat
2 x (2+2+2) @ ~ 60%
3 x (1+2+2) @ ~ 75%
2 x (1+1+2) @ ~ 85%

B.
3 Sets
4 Clean Pull @ +20lb of Today Heavy
12 DB Front Raises

AMRAP 10
10 Wallball 20/14lb
10 Chest to bar

For time of :
30-24-18-12-6 reps,
Cal Row
Burpee over the Rower
DB Snatch 50/35lb

AMRAP 20
10 Toes to bar
10 Kettlebell Swings 24/20kg
10 Box Jump Overs 24/20inch
10 Steps, Goblet Lunges

For time of :
60/40 Cal Row
50 Sit ups
40 Kettlebell Swings 24/16kg
30 KB Goblet Lunges 24/16kg
20 Burpee Over the Rower

[TEAM 3]
AMRAP 24
4 Wall Walks
8 Bar Muscle ups
12 Power Snatch 95/65lb
* Alternating rounds

A.
Snatch + Hang Snatch + Overhead Squat
2 x (2+2+2) @ ~ 60%
3 x (1+2+2) @ ~ 75%
2 x (1+1+2) @ ~ 85%

B.
3 Sets
4 Snatch Pull @ +20lb of Today Heavy
12 DB Lateral Raises

5 rounds for time of :
16 DB Hang Clean to Overhead 50/35lb
12 Toes to bar
8 Box Jump Overs 30/24inch
4 Muscle ups

For time of :
30 Burpee Over the bar
45 Deadlift 185 / 135lb
30 Burpee Over the bar
45 Push Press 95/65lb

AMRAP 16
20/16 Cal Row
20 Wallball 20/14lb
20 Pull ups

AMRAP 16
36 Double Unders
12 Steps, DB Front Rack Lunges 50/35lb
36 Double Unders
6 Devil Press 50/35lb

[TEAM 3]
For time of :
150 Burpee Over the bar
90 Chest to bar
60 Clean & Jerk 115/75lb
90 Burpee Over the bar
60 Bar Muscle ups
30 Clean & Jerk 165/110lb

A.
Clean & Jerk
2 x (3+1) ~ 75%
2 x (2+1) ~ 80%
3 x (1+1) ~ 85%

B.
4 sets
1 Pause Clean
2 Front Squat
1 Clean
* Load : 85% of Today Heavy

AMRAP 20
5 Wall Walks
10 Box Jumps 24/20inch
15 Kettlebell Swings 24/20kg
20/15 Cal Row

5 rounds for time of :
18 Wallball 20/14lb
12 Toes to bar
6 Deadlift 225/155lb

For time of :
27-21-15-9
DB Snatch 50/35lb
DB Box Step Overs 24/20inch