Greg Mountain

1,000 step ups for time 20 inches use a ruck , vest or no weight – up to you.

AMRAP 16 10 alternating db snatch 8 overhead lunge 10 pull ups 8 overhead lunge 50 / 35 DBS

7 rounds 21 cal machine 15 push ups 9 hang power clean 135 / 85

A . Super set 5 sets on the 3 min 12 Incline DB Row 8 Dual DB seated Press B. PARTNER AMRAP 15 Buy In : 200 wall balls max calories in remaining time.

5 rounds 250m run 21 deadlifts 185 / 125 12 BBJO 24/20

A. Front Squat 7 – 7 60% 5 – 5 – 5 70% 3 – 3- 3- 3 80% B. Amrap 10 10 power snatch 95 / 65 20 situps 30 double unders

A. deadlift 7 x 2 80% across B. amrap 10 10 alternating db snatch 100m run 10 hang clean and jerk 5 R / 5 L 15 wall balls

10 – 31 – 24 partner amrap 31 31 double unders 2 rope climbs 10 cal bike rotate full rounds

10 – 30 – 24 A. 7 sets 1 push press + 2 Push Jerk building B. partner amrap 15 50 dual db squats 50 cal machine

10 / 29 / 24 Every 5 minutes for 5 rounds 400m run 15 KBS 53 / 35 12 toes to bar