In Teams of 2:
Run 1200-800-600m
30 Thrusters #95/#65
10 Rope Climbs
(35:00 Cap)
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A.1
4 Rounds
7 Bench Press
10 DB Hex Press
A.2
8 Rounds
8 Alt Db Snatch #50/#35
8 Push Ups
8 Box Jumps
8 Push Ups
(18:00 Cap)
A.3
3 Rounds
20 Alt DB Hammer Curls
20 Banded OH Tricep Extension
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A.1
5 x 3 Hang Power Snatch
A.2
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
RX: #115/#80
*Choose weights accordingly. Score is total burpees.
A.3
3 Rounds
30 Hollow Rocks
30 Contralateral Deadbugs
Post loads and scores to comments.
A.1
4 Rounds
7 Deadlifts
15(e) Heavy DB Row
A.2
3 Rounds
Run 400m
1:00 Plank
1:00 Superman Hold
1:00 Side Plank Hold (R)
1:00 Side Plank (L)
A.3
3 Rounds
10 Staggered Stance DB RDL (R)
10 Staggered Stance DB RDL (L)
10 DB Bulgarian Split Squat (R)
10 DB Bulgarian Split Squat (L)
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A.1
4 Rounds
7 Press
12 Seated Lateral DB Raise
A.2
10:00 EMOM
20 KB Swings
15 DB Push Press #50/#35
A.3
Accumulate 1:00 L-Sits
10 V-Ups Each Break
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A.1
4 Rounds
7 Back Squats
7 Strict Pull Ups
A.2
15:00 AMRAP
30/24 Calorie Row
10 Devils Press #35/#20
A.3
3 Rounds
20 Alt DB Plank Row
10(e) Teapot
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In Teams of 2:
Run 800m (Together)
3 Rounds
30 Thrusters #95/#65
100 Double Unders/200 Singles (e)
Run 800m (Together)
Post partners and times to comments.
A.1
5 Rounds
5 Bench Press
10 DB Pull Over
A.2
10:00 AMRAP
5 Power Snatch #115/#85
10 Strict Pull Ups
15 db Lunge #50/#35
A.3
3 Rounds
20 Plate Loaded Deadbugs
:45 Plank
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A.1
5 Rounds
5 Power Clean
10(e) Heavy DB Row – Heavy!
A.2
5 Rounds
15 Box Jumps
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
RX: #50/#35
(18:00 Cap)
A.3
50 Evil Wheels
Post loads and times to comments.