20 Minute AMRAP
Partner 1. Row 500M
Partner 2. AMRAP “Fran”
21-15-9
Thrusters #95/#65
Pull Ups
When Partner 1 finishes 500M Row, Partner 2 begins 500M Row and Partner 1 picks up where Partner 2 left off.
Post partners and rounds of “Fran” to comments.
A.1 Deadlift 3, 3, 3, 3, 3
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
A.3
L-Sits – Accumulate 120 Seconds.
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Run 1 Mile (800M each)
100 Burpees
80 Power Snatch #115/#75
60 HSPU (strict if you can)
40 OH Squat #115/#75
Each exercise must be completed before moving onto the next. You may split the work between partners however you choose. 1 partner works at a time.
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A.1 Front Squat 3, 3, 3, 3, 3, 3, 3
A.2
5 Rounds
Run 300M
6 Pull Ups
12 Plyo Push Ups
A.3
3×1 Minute Plank
Rest 1 Minute between rounds.
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40 Toes 2 Bar
80 Burpee Pull Ups
120 KB Swings
160 HR Push Ups
200 Squats
Post partners and times to comments.