Strength: 10 Minute EMOM (Every Minute On the Minute)
3 Power Snatches (Add weight throughout EMOM)
Workout: For Time
Team of 2
21 Synchro line facing Burpee into Shuttle run (10ft)
400/300m row
18 Synchro Line facing Burpee to shuttle run
400m/300m Row
15 Synchro LFBSR..
400m/300m Row
12 Synchro LFBSR
400m/300m Row
9 Synchro LFBSR
400m/300m Row
6 Synchro LFBSR
400m/300m Row
3 Synchro LFBSR
400m/300m Row
Strength: Front Squats 5×4
Worokout: 15 Minute AMRAP (As Many Rounds As Possible)
5 Power Cleans RX(135/95)
10 Toes To Bar
15 Wallballs
Strength: Deadlifts 10-8-6-4-2
Workout: For Time
25 Burpees to 6″ target
50 Thrusters RX(75/55)
25 Burpees to 6″ Target
Extra Credit: 4 sets
15 Reverse Hypers
10-25 GHD Situps
:30 sec Side Plank (Each Side)
Workout: For Time
Teams of 2!
120/100 Calorie Echo/Assault/Bike Erg BUY IN
4 Rounds
100ft Handstand Walk (25ft at a time)
100m Sled Push (Light/Medium weight)
4 Rope Climbs
120/100 Cal Echo/Assault/Bike erg BUY OUT
Strength: 1 Hang Power Clean + 1 Power Clean + 5 sets
Workout: For Time
600m Run BUY IN
3 rounds
21 American KB Swings (50/35)
15 Toes To Bar
9 Box Jumps (24″/20″)
600m Run
Strength: 1 Push Jerk + 1 Split Jerk x5 sets
Workout: For Time
100 Double unders
5 rounds of Strict Cindy **5 Strict Pull ups, 10 Push ups, 15 Air Squats
100 Double unders
5 Rounds of Strict Cindy
100 Double unders
Workout: For Time!
Teams of 2
42 Power Snatch RX(95/65)
84 Wallballs
1000m Row
30 Power Snatch RX(115/75)
60 Wallballs
1500m Row
18 Power Snatch RX(135/95)
36 Wallballs
2000m Row
Strength: 10-8-6-4-2 Back Squats
Workout: For Time
10-8-6-4-2 Power Cleans RX(135/95) RX+(185/135)
3 Bar Muscle ups (RX+ 5 BMU)
200m Run
Workout: For Time
Teams of 2!
100-80-60-40-20 Calorie ECHO/Assault Bike
50-40-30-20-10 DB Push Jerks (50/35)
100-80-60-40-20 Calorie Row
50m Sled Push
Strength: 1 Hang Power Snatch + 1 Power Snatch + 1 OHS x5 sets
Workout: For Time
20-40-60-80 Double unders
15 Floor Press RX(135/95) RX+(185/135)
20-40-60-80 Situps