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

3 rounds for time of :
Run 800m
20 Pull ups
40 Push ups
60 Squats

[TEAM 3]
AMRAP 24
60 Back Squat 135/95lb
60 Push Jerk 135/95lb
30 Bar Muscle ups

Every 3:00 for 8 sets
3 Push Press
2 Push Jerk
1 Split Jerk
* Climbing (From Ground)

ANDY
For time of :
100 Hang Power Snatch 65/45lb
100 Push Press 65/45lb
100 Sumo Deadlift High Pull 65/45lb
100 Front Squat 65/45lb

[TEAM 2]
AMRAP 16
60 Wallball 20/14lb w/ Hanging Hold
40 Alternating Box Jumps 24/20inch
20 Muscle ups
* BJ : Step Down

5 rounds for time of :
15/12 Cal Row
8 Steps, SA(R) DB Overhead Lunges 50/35lb
12 Lateral Burpees
8 Steps, SA(L) DB Overhead Lunges 50/35lb

AMRAP 15
20 Double Unders
5/5 Kettlebell Snatch 24/16kg
5 Wall Facing Handstand Push ups

[TEAM 2]
For time of :
60 SA DB Box Step Overs
90 Toes to bar
120/100 Cal Row
90 Toes to bar
60 SA DB Box Step Overs

AMRAP 15
5 Bar Muscle ups
5 Thruster 135/95lb
10 Burpee over the bar

3 rounds for time of :
40 Burpees
200 Double Unders

[TEAM 2] AMANDA .45
For time of :
26-22-18-14-10
Muscle Ups
Squat Snatch 135/95lb
* Time Cap 24:00

A.
5 sets
1 Snatch Pull
1 Muscle Snatch
1 Overhead Squat
1 Snatch w/ Pause 2’s in the bottom
* Load : ~ 65%

B.
Every 90’s for 6 sets
1 Snatch Pull
1 Power Snatch
1 Snatch
* Load : 70~75%

AMRAP 16
12 Toes to bar
4 Wall Walks
8 Power Clean 155/105lb

10 rounds for time of :
12 Wallball 20/14lb
6 Box Jump Overs 30/24inch
* Step Down from the box

For time of :
30/24 Cal Row
30 Bar Muscle ups
30 DB Snatch 70/50lb
30 Steps, Overhead Lunges
* Time Cap 15:00

[ Team of 2 ]
3 rounds for time of :
Run 400m (Together)
30 Synchro DB Snatch 50/35lb
30 DB(2) Thruster 50/35lb

[TEAM 2]
AMRAP 20
8 Strict Handstand Push ups
4 Power Clean 185/125lb
6 Bar Muscle ups
3 Front Squat 185/125lb
* You Go, I Go