Blog

10 rounds rest 1 : 1 with partner 200m row 7 bench press unbroken

7 x 2 min rounds – 2 min rest run 250m max reps squat clean 155 / 105

A. Push Press 5 – 5 – 3 – 3 – 3 -2 – 2 – 2- 2 B. Partner amrap 15 30 cal bike 40 ring push ups

7 rounds 21 cal machine 15 wall balls 9 deadlifts 225 / 155

4 rounds 400m run 35 situps 3 rope climbs

Power clean emom 5 min x 3 5 min x 2 5 min x 1 B. partner amrap 15 30 cal bike 30 pull ups

amrap 20 300m row 10 snatch 95 / 65 50 double unders

a. back squat wave 5 – 3 – 1 3x through b. 14 min running clock 3 min wall balls 3 min burpees rest 1 min 2 min wall balls 2 min burpees rest 1 min 1 min wall balls 1 min burpees

10 rounds 100m run 10 push press 115 / 75 10 KBS 53 / 35

5 rounds 15 cal machine 12 deadlifts 9 hang power cleans 6 push jerks 135 / 85