3 Rounds for time of :
40 steps, Walking Lunges
30 Kettlebell Swings 24/20kg
20 Goblet Squats 24/20kg
Run 400m
[ TEAM 3 ]
For time of :
90 Deadlift 155/105lb
120 Toes to bar
70 Hang Power Clean 155/105lb
120 Chest to bar
50 Shoulder to Overhead 155/105lb
A.
Deadlift + Hang Clean + Jerk
3 x (3+4+3) ~ 65%
3 x (3+3+2) ~ 75%
2 x (3+2+1) ~ 85%
B.
3 sets
5 Hang Clean & Jerk
* Load : 60~70% of Today Heavy
AMRAP 15
20 Box Jump Overs 24/20inch
5 Devil Press 50/35lb
5 Wall Walks
9 rounds for time of :
12 Wallball 20/14lb
18/15 Cal Row
Amrap 16 minutes
36 Double Unders
18 DB Hang Clean & Jerk 50/35lb
12 Burpee over DB
6 Bar Muscle ups
3 rounds for time of :
800m Run
60 Squats
40 Push ups
20 Box Jump Overs 30/24inch
[ TEAM 2]
AMRAP 16
8 Muscle ups
16 Hang Power Snatch 115/75lb
A.
6 Sets
Halting Snatch Deadlift
Floating Snatch Pull
Hip Power Snatch
Hang Power Snatch
* Load : ~ 75%
B.
EMOM 10
3 Hang Power Snatch
* Load : 75% of Today Heavy
[ Team of 2]
For time of :
100 Toes to bar
100 Wallball 20/14lb
100 Burpee Over the bar
100 Hang Power Clean 115/75lb
AMRAP 15
1-2-3 … Wall Walks
10-20-30 … Double Unders
10 Steps, Walking Lunges
For time of :
20 DB Snatch 70/50lb
15 DB Goblet Squat 70/50lb
10 Bar Muscle ups
30/20 Cal Row
10 Bar Muscle ups
15 DB Goblet Squat 70/50lb
20 DB Snatch 70/50lb
“Kelly”
5 rounds for time of :
Run 400m
30 Box Jumps 24/20inch
30 Wallball 20/14lb
[TEAM 2]
For time of :
60-40-20
Hang Power Clean 135/95lb
Toes to bar
– Immediately into –
40-30-20
Push Jerk 135/95lb
Bar Muscle ups
A.
3 sets
1 Halting Clean Deadlift
1 Floating Clean Pull
1 Power Clean
1 Hang Power Clean
3 Push Jerk
* Load : ~ 60%
B.
EMOM 12
3 Power Clean
2 Hang Power Clean
1 Push Jerk
* Load : 65~70%
5 rounds for time of :
21 Wallball 20/14lb
15 Hand-release Push ups
9 Box Jump Overs 30/24inch
[TEAM 2]
AMRAP 21
1,000/800m Row
60 Burpee Over the Rower
40 Toes to bar
20 Wall Walks
2 rounds for time of :
30 DB Snatch 50/35lb
60 Double Unders
20 DB Hang Clean & Jerk 50/35lb
60 Double Unders
10 DB SA Devil Press 50/35lb
60 Double Unders
5 rounds for time of :
12 DB Goblet Squats 70/50lb
2-4-6-8-10 Wall Walks
[TEAM 3]
AMRAP 21
9 Deadlift 115/75lb
7 Power Snatch 115/75lb
5 Bar Muscle ups
* Alternating rounds
A.
7 Sets
Power Snatch + Hang Power Snatch
4 x (3+3) @ 65%
3 x (2+2) @ 75%
B.
3 Sets
3 Snatch Grip Deadlift
3 Snatch Pull
* Load : Climbing from Today Heavy
AMRAP 12
5 Chest to bar
25 Double Unders
10 Hand-release Push ups
25 Double Unders
5 rounds for time of :
300m Row
15 Wallball 20/14lb
6 SA Devil Press 50/35lb
[ TEAM 2 ]
AMRAP 18
50 Sumo Deadlift High Pull 95/65lb
40 Toes to bar
30 Handstand Push ups
20 Burpee Pull ups
[TEAM 3]
AMRAP 21
60 Thruster 115/75lb
60 Toes through Rings
30 Power Clean 185/125lb
30 Muscle ups
10 rounds for time of :
35 Double Unders
5/5 DB Hang Snatch 50/35lb
A.
6 Sets
Power Clean
Floating Clean
Front Squat
Clean & Jerk
* Load : ~ 80%
B.
3 Sets
3 Power Clean
3 Front Squats
3 Jerk
* 70% of 1RM
or 85% of Today Heavy
[TEAM 2]
3 rounds for time of :
1,000/800m Row
50 Wallball 20/14lb
50 Knees to Elbows
AMRAP 20
16 Burpees
12 DB Hang Clean & Jerk 50/35lb
4/4 SA DB Box Step Overs 24/20inch
AMRAP 15
3-6-9-12 … reps,
Toes to bar
Kettlebell Swings 24/16kg
* 10 Steps Goblet Lunges between rounds
