In teams of two:
30 Minute AMRAP
60 OH Plate Lunges #45/#25
50 Deadlift #185/#135
40 T2B
Run 200M Each- 400M total
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
Run 1,000M
10 Power Clean & Jerk #135/#95
Run 800M
8 Power Clean & Jerk #185/#125
Run 600M
6 Power Clean & Jerk #205/#135
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A.1 EMOM x 12 x 2 Power Snatch #135/#95
A.2
12 Minute AMRAP
2 HSPU
4 Supine Ring Rows ( Palms Facing In)
8 Goblet Squats
12 Sit Ups
A.3
1 Minute Hollow Hold
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A.1 Deadlift 3, 3, 3, 3, 3
A.2
12 Minute Cap
50 Wall Balls
30 Burpees
50 Wall Balls
Rest 3 Minutes
10 minute Cap
5 Rounds
Run 100M
10 Hang Power Clean #135/#95
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A.1 Press 5, 5, 5, 5, 5
A.2
20 Thrusters #95/#65
20 Hang Power Cleans
20 Push Press
20 Front Squats
20 Hang Power Snatches
EMOM Complete 5 Burpees
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A.1 Back Squat 5, 5, 5, 5, 5
A.2
“Michael”
Run 800M
50 Back Extensions/Supermans
50 Sit Ups
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