[ Team of 2 ]
For time of :
– 80 Box Jumps 24/20inch
– 40 Hang Power Clean 135/95lb
– 60 Box Jumps 24/20inch
– 30 Hang Power Clean 155/105lb
– 40 Box Jumps 24/20inch
– 20 Hang Power Clean 185/125lb
Amrap 12 minutes
– 6 Bar Muscle ups
– 18 Wallball 20/14lb
– 12/9 Cal Row
Amrap 8 minutes
– 10 DB Deadlift 50/35lb
– 20 Push ups
– 30 Double Unders
[ Team of 2 ]
For time of :
– 100 Kettlebell Swings, 24/16kg
– 100 Push ups
– 100 Box Jumps 24/20 inch
– 100 / 70 Cal Row
* Mixed Pair 85 Cal Row
Amrap 15 minutes
– 15 Wallball 20/14lb
– 9 Toes to bar
– 3 Power Clean 185/125lb
A.
Active Recovery
B. (Skill)
5 sets of :
– Snatch Grip Deadlift
– Snatch Pull
– Power Snatch
– Overhead Squat
A.
Deadlift
3-3-3-3-3
B.
With 10 minutes Running Clock
– 2 mins, Squats (~ 02:00)
– 2 mins, Sit ups (~ 04:00)
– 90 sec, Squats (~ 05:30)
– 90 sec, Sit ups (~ 07:00)
– 1 min, Squats (~ 08:00)
– 1 min, Sit ups (~ 09:00)
– 30 sec, Squats (~ 09:30)
– 30 sec, Sit ups (~ 10:00)
* Record : Total reps
For time of :
50-40-30-20-10 Double Unders
10-8-6-4-2 Bar Muscle ups
3 rounds for time of :
– 24 DB Snatch 50/35lb
– 12 Burpee Box Jump Overs 24/20inch
Amrap 20 minutes
– 5 Strict Chest to bar
– 10 Hand-Release Push ups
– 20 Box Step ups 30/24inch
A.
Active Recovery
B.
“Baseline”
For time of :
– Row 500m
– 40 Squats
– 30 Sit ups
– 20 Push ups
– 10 Pull ups
Amrap 10 minutes
– 30 Double Unders
– 15 Power Snatch 75/55lb
A.
Front Squat 1RM
B.
For time of :
– Row 1,000m
* Time Cap 6 minutes
For time of :
– 50 Wallball 20/14lb
– 40 Toes to bar
– 30 DB Snatch 70/50lb
– 20 Burpees
Amrap 12 minutes
– 12 Box Jumps 24/20inch
– 12 Push ups
– 12 Kettlebell Swings, 24/16kg
For time of :
15 – 12 – 9 – 6 – 3
– Thruster 115/75lb
– Chest to bar
* Time Cap 7 minutes
Amrap 20 minutes
– 15 Burpees
– 30/20 Cal Row
Amrap 12 minutes
– 30 Wallball 20/14lb
– 60 Double Unders
For time of :
21 – 15 – 9
– Deadlift 275/185lb
– Box Jumps 30/24inch
* Time Cap 8 minutes
A.
Active Recovery
B.
10 rounds
( 45’s On / 15’s Off)
– Max Meter Row
Amrap 9 minutes
– 12 Toes tobar
– 9 Deadlift 95/65lb
– 6 Power Snatch 95/65lb
For time of :
1-2-3-4-5-6-7-8-9-10 reps,
– DB(2) Squat 50/35lb
– DB Facing Burpees
Amrap 7 minutes
3-6-9-12… reps,
– Handstand Push ups
* 3 Power Clean 185/125lb between rounds
Amrap 9 minutes
3 – 6 – 9 – 12 … reps
– DB Thruster 50/35lb
* Row 9/7 Cal between rounds
Amrap 15 minutes
– 21 Sit ups
– 15 Kettlebell Swings 32/24kg
– 3 Muscle ups
For time of :
– Row 30/20 Cal
– 30 Burpees
– Row 15/10 Cal
– 15 Burpees
5 rounds for time of :
– 24 steps, Lunges
– 12 DB Hang Clean & Jerk 50/35lb (6 Each)
– 12 Box Jumps 24/20inch
Amrap 12 minutes
– 3 Power Clean 135/95lb
– 6 Push ups
– 9 Squats
For time of :
21 – 15 – 9
– DB Snatch 50/35lb
– Pull ups
* Time Cap 7 minutes
4 rounds for time of :
– Row 500/400m
– 20 DB(1) Box step ups
* DB 50/35lb & Box 24/20inch
