Row 2,000M
40-32-18
Toes 2 Bar
(Partner Hangs From Bar)
Wall Ball
(Partner Holds Deadlift Bar)
Deadlift #185/#125
(Partner Holds Push Up Plank)
Row 2,000M
Post partners and times to comments.
A.1 Bench Press – 6, 6, 6, 6, 6
A.2
3 Rounds
3:00 Minute AMRAP
15 KB Swings
15 Calorie Row
Rest 2:00 Minutes
A.3
14 Minute Cap
Accumulate 5 Minutes Farmers Carry/Hold KB or DB AHAP
Post loads and rounds to comments.
A.1 Back Squat – 6, 6, 6, 6, 6
A.2
20-15-10-5
Box Jump Overs
Front Squats #115/#80
A.3
100 Ab Mat Sit Ups
Post loads and times to comments.
A.1 Push Press – 6, 6, 6, 6, 6
A.2
3 Rounds
15 Thrusters #95/#65
15 Pull Ups
Rest :90 Seconds
A.3
100 Push Ups
10 Minute Limit
Post loads and times to comments.
A.1 Power Snatch – 3, 3, 3, 3, 3
Focus on speed, movement technique and speed.
A.2
6 Rounds
9 Bar Facing Burpees
9 Power Snatch #75/#55
Power Snatches are meant to be light and unbroken each round. Move steadily and with a purpose while performing burpees.
A.3
In 12 Minutes or less
Handstand Hold
Accumulate 3:00 Minutes
Post loads, times and total number if sets to comments.
A.1 Deadlift 12, 12, 12
A.2
3 Rounds
25 Ball Slams
15 Sumo Deadlift High Pull #95/#65
A.3
10 Minute Cap
30 Strict Pull Ups/ 50 Ring Rows
Focus on range of motion. (Chin over bar, arms locked out at bottom) Not for time.
Keep sets and rest equal.
Post loads and times to comments.