Greg Mountain

10 – 14 – 24 AMRAP 17 15 alternating db snatch 100m run 15 toes to bar 100m run

10 – 11 – 24 AMRAP 25 250m run 20 wall balls 20 / 14 15 cal bike or ski 10 burpees

10 – 10 – 24 A. Front Squat 7 – 7 across 5 – 5 – 5 across 3 – 3- 3- 3 across B. partner amrap 12 1 – 2 – 3 – etc wall walk50m ( 25 down and back ) lungerotate full rounds with partner partner 1 : 1 wall walk +

10 – 9 – 24 7 rounds 9 push jerk 135 / 85 15 box jump 24 / 20 21/ 18 cal machine

10 – 8 – 24 A. build to a heavy 2 rep deadlift in 10 min B. 6 x 3 across 75% deadlift C. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

10 – 7 – 24 20 min amrap 300m row 10 bench press 135 / 85 50 double unders

6 rounds 20 cal machine 10 strict press 95 / 65 5 bar muscle ups

10 / 3 / 24 AMRAP 20 – 5 round cap 100m run 10 RUssian KBS 53/35 1 rope climb add 100m , 10 swings , 1 climb each round

10 / 2 / 24 A. Overhead Squats 3 x 8 B. Front Squats 3 x 4 C. Back Squats 3 x 2 D. Partner Amrap 10 10 Synchro DB OHS ( scale with OH lunges ) 50/ 35 10 synchro Burpees

10 / 1 / 24 3 rounds 500m run 500m row 50 double unders