Strength: Deadlifts 4×3
Workout: 12 Minute AMRAP (As Many Rounds As Possible(
5 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)
10 DB Step Ups **1 DB 50lb/35lb, 24″/20″**
15 Toes To Bar
Workout: For Time
Teams of 2!
20 Synchro Bar Facing Burpees
800m/600m Row
40 Power Cleans RX(135lb/95lb)
800m/600m Row
60 Handstand Push Ups
800m/600m Row
40 Power Cleans
800m/600m Row
20 Synchro Bar Facing Burpees
Strength: Front Squats 4×3
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
30 Double Unders
20 Wallballs RX(10ft/9ft, 20lb/14lb)
10 Pull Ups
30 Double Unders
20 Wallballs
10 Chest To Bar
30 Double Unders
20 Wallballs
10 Bar Muscle Ups
Strength: Tempo Pause Back Squats 4×3 **3 seconds down/1 sec. Pause**
Workout: For Time
7 Wall Walks BUY IN
21-15-9
Thrusters RX(95lb/65lb)
Box Jumps RX(24″/20″)
7 Wall Walks BUY OUT
Workout: For Time!
Teams of 2!
3 Rounds
50/40 Calorie Echo Bike
100m KB Farmers Carry RX(53lb/35lb) **50m down per partner**
50 Stick Sit ups
then,
3 Rounds
50/40 Calorie Row/Ski
100m D-ball Carry RX(150lb/100lb)
50 Stick Sit ups
Strength: Deadlifts 5×4
Workout: For Time
21-15-9
Power Snatch RX Male(95-115-135) RX Fe(65-75-95)
Toes To Bar
200m Run
Strength: Front Squats 5×4
Workout: 2 Rounds For Time
100 Double unders
5 Rounds of Cindy ***RX+ Chest To Bar, Deficit Push ups 55lb/45lb plates***
**1 rd of cindy**
5 Pull ups
10 Push ups
15 Air Squats
Workout: For Time!
Teams of 2
90/70 Cal. Row/Echo/Ski
30 Power Clean RX(135lb/95lb)
30 Power Jerks
90 Wallballs
800m Run
90 Wallballs
30 Power Jerks
30 Power Cleans
90/70 Cals…
Strength: 2 Pause Back Squats + 2 Back Squats x4 sets
Workout: For Time
Teams of 2!
21-15-9 Power Snatches RX(115lb/75lb) RX+(135lb/95lb)
42-30-18 Calorie ECHO Bike
21-15-9 Synchro Toes To Bar **If you break 100m Shuttle outside**
Strength: Strict Press 8-6-4-2
Workout: For Time
40 Wallballs RX(20lb/14lb, 10ft/9ft)
30 Push ups
20 Power Cleans RX(135lb/95lb)
10 Bar Muscle ups
20 Power Cleans
30 Push ups
40 Wallballs
Extra Credit: 4 sets
15 GHD Situps
15 Reverse Hypers