3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Teams of 2
AMRAP 24
400m Medball Run (one ball)
40 Wallballs 20/14
30 Synchro DB Hang C&J
20 C2B
10 Burpee Box Over Jumps
DB-45/30 Box- 24/20
Comp:
400m Medball Run
40 Synchro Wallballs
30 Synchro Hang C&J
40 C2B
20 Burpee Box Jumps
1x 300m Sprint
2 min Rest
3x 200m Sprint
1:00 Rest
5x 100m Sprint
:30 Rest
4 Rds not for time:
30 Walking Lunge 45/35
20 Sit-ups
20 Dips
:30 Hollow Hold
1:00 Plank
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
*increasing
Start from ground pause at the knee then clean pull
4 RFT
20 Cal Row
10 TTB
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
165/105
Comp:
30/25 Cal Row
15 TTB
3 pc
3 hsc
3 sc 205/155
AMRAP 11
50 DU buy in
Complete
15-12-9
Deadlifts 145/105(use 25s)
Push ups
Then (shuck weight)
9-12-15
S2O 95/65
Box Jumps 24/20
Then
With remaining time ME DU’s
Comp:
First part 225/155
Hspu
Second 135/95
For time:
400m Run
40 KB Swings 53/35
400m Run
20 Burpees
400m Run
40 DB Squats 45/35
Comp:
2rft
400
40 kB swings
400
30 Burpees
400
20 single arm Db ohs 50/35
Not super heavy
AMRAP 7
Wallballs 20/14
On the min: 5 Burpees
Cool down run 800m
Comp: 30/20
10 mins to stretch quads, hamstrings, hips and shoulders
2×10 light to medium weight
Then
Heavy 6
Heavy 4
Heavy 2
For time:
200m Run
3-6-9
HSPU
3-3-3
Deadlifts 185/135
400m Run
9-12-15
HSPU
6-6-6
Deadlifts
600m Run
15-18-21
HSPU
9-9-9
Deadlifts
Comp: 245/165
AMRAP 12
1-2-3-4-5-6-7-….
Thrusters 95/65
10 TTB
45 DU’s
Comp:
135/95
Thrusters and TTB count for score
For time:
1 Mile Run
Then
3 Rds
25 Wallballs 20/14
15 Box Jumps 24/20
10 C2B
Comp:
10 Bar Muscle ups
Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Last three sets increase
For time:
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches
95/65
Comp: 135/95
