AMRAP 9
50’ Double KB Front Rack Lunge
15 Sumo Deadlift High Pulls
10 Box Jumps 24/20
*95/65
5 Rds:(10 mins)
Odd: 10-15 ttb or knee raises
With remaining time max alt v-ups
Even: easy row or assault ride
5-10# heavier than last week
For time:
200m Plate Grip walk 30/20
25 Burpees
100 DU’s
200m Plate Grip Walk
20 Burpees
80 DU’s
200m Plate Grip Walk
15 Burpees
60 DU’s
Work up to a heavy 2. Rest 60 seconds between sets
4 RFT
21/16 Cal Assault bike
15 Deadlifts 135/95
12 HSPU
6 Power Cleans
Heavier than last week by 5-10#
AMRAP 6-5-4
400m Run
With remaining time AMRAP
5 Box Over Jumps
10 Pullups
15 Thrusters 45/35
*rest 1:00 between AMRAPS
10 ring or 15 box dips between sets
On the 5:00×4 Rounds:
20 DB Snatch 50/35
30 OH Plate Walking Lunge
20/15 Cal Row
*25/15#
Record slowest round
*Comp: on the 4:00×5 Rds
For time:
15-12-9-6-3
Front Squats 95/65
Bar Facing Burpees
Pull-ups
For completion:
400m Run
8 Rds of:
:40 Wallballs 20/14
:20 Rest
Run 400m
8 Rds
:20 Situps
:10 Rest
400m Run
AMRAP 14
7 HSPU (scaled 10 box HSPU)
14 TTB
42 DU’s
* every 2 mins sprint 6 shuttle runs starting on the 2:00
Comp: 14 HSPU
“Cannonball”
5 RFT
21/15 Cal Row
15 DB Box Step Overs 40/25
7 Squat Clean 135/95
Comp: 50/35
155/105
Death by…
Every minute on the minute:
Min 1: 50 DU’s(same for singles)
Min 2: 12 DB Snatch 50/35
Min 3: 6 Burpee Box Over Jumps 24/20
Min 4: 55 DU’s
Min 5: 14 DB Snatch
Min 6: 7 Burpee Box Over JumpS
Min 7: 60 DU’s
Min 8: 16 DB Snatch
Min 9: 8 Burpee Box Over Jumps
Min 10: 65 DU’s
Min 11: 18 DB Snatch
Min 12: 9 Burpee Box Over Jumps
And so on….
Record number of rounds plus reps you got in before quitting
