“Michael”
3 rounds for time of :
– Run 800m
– 50 Back Extensions
– 50 Sit ups
* Run 800m = Row 1,000m
“Modified-T2L Event 4”
[ Team of 2 ]
For time of :
60-40-20
– Hang Power Snatch 95/65lb
– Chest to bar
Followed by
40-30-20
– Overhead Squat 95/65lb
– Bar Muscle ups
* Time Cap 20 minutes
7 sets
– 4 Hang Snatch
– 2 Overhead Squat
* Climbing
3 sets
– 2 Snatch Pull to Hold
– 3 Hang Clean Pull
* Load : Today Heavy ~
“T2L Event 1”
Amrap 12 minutes
1-2-3-4-5 … Wall Walks
5/5 Single Arm DB Hang Snatch 50/35lb
30 Double Unders
Amrap 15 minutes
– Row 300m
– 15 Burpees
* 10m = 1 rep
“T2L Event 3”
For time of :
25 Toes to bar
20 DB Thruster 50/35lb
15 Box Jump Overs 30/24inch
10 DB Burpee to Thrusters 50/35lb
15 Box Jump Overs 30/24inch
20 DB Thruster 50/35lb
25 Toes to bar
4 rounds for time of :
– 30 Steps, DB Lunges 50/35lb
– 500m Row
[ Team of 3 ]
Amrap 24 minutes
– 30 Hang Power Clean 135/95lb
– 60 Shoulder to Overhead 135/95lb
– 90 Lateral Burpees over the bar
– 30 Muscle ups
7 sets
– 4 Hang Clean
– 2 Push Jerk
* Climbing
3 sets
– 2 Clean Pull to Hold
– 3 Hang Clean Pull
* Load : Today Heavy ~
Amrap 7 minutes
– 7 Box Jumps 30/24inch
– 7 Chest to bar
[ Team of 2 ]
8 rounds for time of (Each)
– 4 Wall Walks
– 8 Toes to bar
– 12 DB Snatch 50/35lb
* Alternating rounds
[ Team of 3 ]
For time of :
– 120 Thruster 95/65lb
– 90 Pull ups
– 90 Thruster 95/65lb
– 60 Chest to bar
– 60 Thruster 95/65lb
– 30 Bar Muscle ups
* Time Cap 20 minutes
3 rounds for time of :
– 50 Wallball 20/14lb
– 100 Double Unders
[ Team of 2 ]
Amrap 20 minutes
– 40 Burpee over the bar
– 30 Handstand Push ups
– 20 Power Snatch 115/75lb
– 10 Muscle ups
Amrap 12 minutes
1-2-3-4-5 … Wall Walks
5/5 Single Arm DB Hang Clean & Jerk 50/35lb
10 Box Jump Over & Step Down 24/20inch
For time of :
21-15-9
– Cal Row
– Burpee Pull ups
[ Team of 2 ]
For time of :
– 90 Deadlift 185/125lb
– 120 Toes to bar
– 60 Front Squats 185/125lb
6 rounds
( 2 min On / 2 min Off )
– 15/12 Cal Row
– 15 Push ups
– Max Cal Row
[ Team of 3 ]
Amrap 24 minutes
– 9 Toes to bar
– 7 Clean&Jerk 135/95lb
– 5 Bar Muscle ups
* Alternating rounds
A.
6 sets
– Power Clean + Floating Clean + 2 Jerk
* Climbing
B.
3 sets
– 3 Pauses Clean Pull
* Pauses 3’s (Bleow Knee)
* Load : Today Heavy ~
For time of :
21-15-9
– Chest to bar
– Wallball 20/14lb
– DB Burpee Deadlift 50/35lb
– Box Jump Overs 24/20inch
Amrap 16 minutes
– 4 Wall Walks
– 12 Kettlebell Swings 24/20kg
– 16/12 Cal Row
“24.1”
For time of :
21 DB Snatch (Arm 1) 50/35lb
21 Lateral Burpees over DB
21 DB Snatch (Arm 2) 50/35lb
21 Lateral Burpees over DB
15 DB Snatch (Arm 1) 50/35lb
15 Lateral Burpees over DB
15 DB Snatch (Arm 2) 50/35lb
15 Lateral Burpees over DB
9 DB Snatch (Arm 1) 50/35lb
9 Lateral Burpees over DB
9 DB Snatch (Arm 2) 50/35lb
9 Lateral Burpees over DB
*Time cap: 15 minutes
5 rounds for time of :
– 20 Wallball 20/14lb
– 10 Single Arm Devil Press 50/35lb
– 20 Box Step Ups 24/20inch
– 10 Single Arm Devil Press 50/35lb
[ Team of 2 ]
Amrap 20 minutes
– 50 Double Unders
– 5 Wall Walks
– 25 Crossover Single Under
– 5 Muscle ups
* You Go, I Go
5 rounds for time of :
– Row 1,000m
* Rest 4 minutes between rounds
5 rounds for time of :
– 7 Clean&Jerk 115/75lb
– 5 Hang Power Snatch 115/75lb
– 3 Overhead Squat 115/75lb
* Rest 1 minute bewteen rounds
“Cindy”
Amrap 20 minutes
– 5 Pull ups
– 10 Push ups
– 15 Squats
A.
Deadlift
5-5-5-5-5
“Diane”
For time of :
21-15-9
– Deadlift 225/155lb
– Handstand Push ups
[ Team of 2 ]
3 rounds for time of :
– 90/60/40 Wallball 20/14lb
– 60/40/20 Snatch
– 30/20/10 Bar Muscle ups
* M : 75 / 105 / 135lb
* F : 55 / 75 / 95lb