Blog

10 rounds 3 power clean 155 / 105 6 box jump 30 / 24 100m run

back squat 10 sets of 3 build every 2 rounds 8 min amrap 8 russian kbs 8 burpees

amrap 17 5 push press 5 pull up 5 cal add 2 reps each round

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

4 rounds 400m run 30 cal machine 15 burpee pull ups

A. EMOM 20 ODD minutes – 5 bench press across Even Minustes – 5 Deadlift Across B. 10 min – for quality 5 strict hanging leg raises 10 hollow rocks 15 situps

AMRAP 20 9 hang power clean 15 cal machine 21 wall balls 20 / 14

5 rounds 250m run 15 cal machine 6 power snatch 155 / 105

A. bulgarian split squat 3 x 8 light 5 x 4 heavier b. 15 min cap 150 cals 150 burpees partition any way, one person working at a time.