A.1 Press – 5, 5, 5, 5, 5
A.2
3:00 Minute AMRAP
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats #75/#55
Rest 3:00
3:00 Minute AMRAP
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats #95/#65
Rest 3:00
3:00 Minute AMRAP
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats #115/#80
Rest 3:00
3:00 Minute AMRAP
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats #135/#95
Post loads and reps to comments.
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
15 Hang Power Cleans #135/#95
20/15 Calorie Row
15 Chest 2 Bar Pull Ups
60 Double Unders/ 120 Singles
Post loads and rounds to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
7 Minute AMRAP
Wall Balls
EMOM – 5 Deadlift #225/#155
A.3
3 Rounds (Not for time)
10 DB Bench Press
Max L-Sit
Post loads and wall balls to comments.
In teams of 2:
5 Rounds (Each- Alternating)
7 Burpee Box Jump Overs
7 Thrusters #135/#95
Run 200M
Then…
5 Rounds (Each- Alternating)
9 Burpee Box Jump-Overs
9 Push Press #135/#95
9 Ring Push Ups
(40 Minute Time Cap)
Post partners and times to comments.
A.1 Bench Press – 1RM
A.2
10 Minute AMRAP
50 Barbell Facing Burpees
100 Double Unders
30 Squat Clean Thrusters #115/#80
A.3
3 Rounds
15 GHDSU
15 Back Extensions
Post loads and rounds to comments.
A.1 Front Squat 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
40 Walking Lunge (Bodyweight)
50 Sit Ups
Max Calorie Row
Rest 5 Minutes
5 Minute AMRAP
20 Dumbbell Walking Lunge #50/#35
50 Sit Ups
Max Calorie Row
Rest 5 Minutes
5 Minute AMRAP
40 Walking Lunge (Bodyweight)
50 Sit Ups
Max Calorie Row
Post loads and rounds to comments.