A.1
Open Workout 17.2
12 Minute AMRAP
2 Rounds
50′ DB Weighted Walking Lunge #50/#35
16 Toes 2 Bar
8 DB Power Clean #50/#35
Then…
2 Rounds
50′ DB Weighted Walking Lunge
16 Bar Muscle Ups
8 DB Power Cleans
Alternate between Toes 2 Bar and Bar Muscle Ups every 2 Rounds
Scaled: DB #35/#20
Hanging Knee Raise/Chest 2 Bar
Masters 55+
Scaled #20/#10
Anchored Ab Mat Sit Ups/Jumping Pull Ups
A.2
4 Rounds
Bike 20/15 Cals
1:00 Heavy DB Hold
20 Back Extensions
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In Teams of 2:
(40 Minute Cap)
18 -30-42
Squat Clean #135/#95
Ring Dips
Then…
4 Rounds
24 Toes 2 Bar
24 Push Jerks #135/#95
24 Box Jumps 24″/20″
Then…
3 Rounds
20 Ground 2 OH #95/#65
Row 500M
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
4 Rounds
Row 300M
20 Walking Lunge
10 Burpees
A.3
KB/DB Farmers Carry/Hold
Accumulate 5 Minutes
14 Minute Cap
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
6 Minute AMRAP
42 Double Unders
30 Wall Balls
18 Toes 2 Bar
Rest 5 Minutes
6 Minute AMRAP
21 Double Unders
15 Wall Balls
9 Toes 2 Bar
A.3
Accumulate 3:00 Minutes Handstand Hold
12 Minute Cap
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A.1 Press – 3, 3, 3, 3, 3
A.2
16 Minute Alternating EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 20 Ab Mat Sit Ups
Minute 3: 15/12 Calorie Row
Minute 4: 25 Ring Push Ups
A.3
30 Strict Pull Ups/50 Ring Rows
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