30 Minute Time Cap
Each Partner Must Complete:
500M Row
40 Push Ups
40 Pull Ups
15 Shoulder to Overhead #135/#95
Then….
100 KB Swings
80 Wall Balls
60 Power Snatch #75/#55
40 Back Squats #135/#95
Partition Reps as Needed between Partners.
A.1 Strict Press 8, 8, 8, 8
A.2
12 Minute AMRAP
12 KB Swings
12 Push Ups
12 Goblet Squats
12 Ab Mat Sit Ups
A.3
Evil Wheels 3 x 15
Ring Planks 3 x :45 seconds, Rest :60 seconds
A.1 Power Snatch 2, 2, 2, 2, 2
A.2
Run 400M
10M Overhead Walking Lunge #165/#115
Run 400M
20M Front Rack Lunge #165/#115
Run 400M
30M Walking Lunge
A.3
3 x 5 Good Morning AHAP
3 x 20 Hollow Rocks
Post loads and times to comments.
A.1 Bench Press 8, 8, 8, 8
A.2
20 Minute AMRAP
5 Deadlift #185/#125
10 Toes 2 Bar
15 KB Swing
Post loads and rounds to comments.
A.1 Power Clean & Jerk – Work up to a heavy double.
A.2
15 Minute EMOM
3 Ground to Overhead #135/#95
6 Burpees over the barbell
If you fail to complete a round in the given minute, finish all of the repetitions then sit out the rest of the minute you ran into. Restart at the top of the following minute.
A.3
3 x :60 Weighted Planks
3 x 15 Weighted Back Ext. AHAP
Post loads and rounds completed to comments.
A.1 Back Squat – 8, 8, 8, 8
A.2
50 OH Walking Lunge #45/#25
50 Push Ups
50 Double Unders
25 Knees 2 Elbows
50 Box Jumps
50 OH Squats #65/#45
25 Strict Pull Ups
50 Sit Ups
Post loads and times to comments.