A.1 Pendlay Barbell Row – 8, 8, 8, 8
A.2
AMRAP 18:
3 KB Swings #53/#35
3 Box Jump Overs 24/20
200m Row
6 KB Swings #53/#35
6 Box Jump Overs 24/20
200m Row
9 KB Swings #53/#35
9 Box Jump Overs 24/20
200m Row
Climbing by 3’s until cap.
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A.1 Power Clean – 3, 3, 3, 3, 3
A.2
AMRAP 5: Push Press
21 Repetitions – #135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
Rest 3:00
At the 8:00 Part #2
AMRAP 5: Front Squat
21 Repetitions –#135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
Rest 3:00
At the 16:00 Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – #135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
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A.1 Strict Press – 3, 3, 3, 3, 3
A.2
OT 4:00 Minute x 5
12 Toes 2 Bar
16 Deadlifts #135/#95
12 Lateral Burpees Over the Bar
A.3
100 Ab Mat Sit Ups
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
60 Double Unders/ 120 Singles
30/24 Calorie Row
15 OH Squats #95/#65
A.3
Accumulate 1:00 L-Sits
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In Teams of 2:
Alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder 2 Overhead #95/#65
20 Burpees
10 Strict Pull Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
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