May 21 2025
4 rounds 500m row 400m run 3 rope climbs
A. front squat 10 sets of 3 , build every 2 sets. OT2m B. amrap 7 ( 10 round cap ) 3 front squat from the ground 135 / 95 3 burpees over the bar
for time 100m farmer carry 10 Push up to 10 renegade row DB 250m medball run 25 medball situps 400m run 40 airsquats 500m run 40 air squats 400m run 25 medball situps 250m medball run 10 push up to renegade row 100m farmer carry
a. strict press 5 x 2 b. split jerk 5 x 3 c amrap 12 10 db snatch 24 dubs 10 toes to bar 24 dubs
A. front squat 3 x ( 5 – 3 – 1 ) B. amrap 14 max cals on a machine – rotate every minute with a partner partners rotate 50ft away
Team jack 20 min amrap – rotate full rounds with a friend 10 push press 115 / 75 10 american KBS 53 / 35 10 box jump 24 / 20