18 min AMRAP
6 pushups
9 DB Pushpress
15 DB Deadlift
20 jumping squats
25 hollow body rock
For Time:
30 Hang squat Snatch 65/45
For Time: 30 Snatches, 135# / 95#
For Time:
60 Alt. DB Snatch
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Reverse barbell lunge
*complete all lunges on one leg then complete the rest on the other leg. 5 sets getting heavier.
For Time:
100m Farmer Carry 50/35 (5 lengths of the gym)
then:
30.20.10
KB Swings 35
Shoulder Press 45/35
Medball Slams 14/12
Then:
100m Farmer Carry 50/35 (5 lengths of the gym)
For Time:
100 m Farmer Carry 70/55 (5 lengths of the gym)
then:
30.20.10
KB Swings 55/35 rx+ 70/55
Shoulder Press 65/45 rx+85/65
Medball Slams 20/14
then:
100m Farmer Carry 70/55 (5 lengths of the gym)
Rowing
10x150m
with 1 min rest in-between. if there are more than 9 people, partner up and rotate, one rowing, one resting.
*score all 10 rounds.
12 min AMRAP
10 wallballs 14/12#
8 burpees
16 step ups 20/16″ (alternate legs)
12 min AMRAP
10 wallballs 20/14#
8 burpee pullups
6+6 alt pistol squats
12 min AMRAP
10 db thrusters
8 burpees
12 walking lunges
4 Rounds
8 DB hang power clean and push jerk 30/20
10 hand release pushups
250m Row
4 Rounds
8 Power clean and Push jerk 135/95
10 pushups
200m Run
4 Rounds
8 db hang power clean and push jerk
10 pushups
2:00 run
working to a 2 heavy singles.
12 min AMRAP
5 box jumps 24/20
10 tricep dips
15 KB RDL 55/35
20 situps
12 min AMRAP
5 Box Jumps 30/24
10 Ring Dips
15 KB RDL 70/55
20 situps
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