A.1 Back Squat – 3, 3, 3, 3, 3
A.2
In 8 Minutes:
25 Toes 2 Bar
50 Double Unders
15 Squat Cleans #135/#85
25 Toes 2 Bar
50 Double Unders
13 Squat Cleans #185/#115
If completed before 8:00 Minutes, add 4:00 Minutes to clock and proceed to:
25 Toes 2 Bar
50 Double Unders
11 Squat Cleans #225/#145
If completed before 12:00 Minutes, add 4:00 Minutes to clock and proceed to:
25 Toes 2 Bar
50 Double Unders
9 Squat Cleans #275/#175
If completed before 16:00 Minutes, add 4:00 Minutes to clock and proceed to:
25 Toes 2 Bar
50 Double Unders
7 Squat Cleans #315/#205
Stop at 20 Minutes.
Scaled Men: 50 Single Unders, 25 Hanging Knee Raises, #95/#115/#135/#155
Scaled Women: 50 Single Unders, 25 Hanging Knee Raises, #55/#75/#95/#115
Post loads and reps to comments.
A.1 Barbell Step Ups – 10, 10, 10
A.2
4 Rounds
400 Meter Run
8 Burpee Pull Ups
40 Double Unders/ 80 Singles
Post loads and times to comments.
A.1 Press – 5, 5, 5, 5, 5
A.2
3:00 Minute AMRAP
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats #75/#55
Rest 3:00
3:00 Minute AMRAP
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats #95/#65
Rest 3:00
3:00 Minute AMRAP
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats #115/#80
Rest 3:00
3:00 Minute AMRAP
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats #135/#95
Post loads and reps to comments.