Uncategorized

20 min amrap – 5 round cap 100m run 10 plate lunge overhead 45 1 rope climb each round add 100m run , 10 lunges , 1 rope climb

10 rounds each 200m row 3 power cleans

For time 800m run 40 wall ball 20 snatch 95 / 65 400m run 20 snatch 40 wall ball 800m run

A. Thruster from Rack 5 – 5 – 3 – 3 – 3 – 1- 1- 1- 1 B. amrap 12 – partner you go I go 4 thruster 50 / 35 x 2 DB 8 burpee pull ups

Amrap 17 10 ring dips 15 cals 15 KBS 53 / 35 45 double unders

25.3 TBD

Amrap 23 25 cals ( rotating machines ) 30 situps 250m run 30 lunges

Front Squat 5 – 5 – 3 – 3- 3 – 2 – 2- 2- 2 B. 8 x 20 sec on / 10 sec rest ring support hollow hold

For time 400m run 2 – 4- 6 – 8 – 10 Box jump over 30 / 24 push jerk 135 / 85 run 800 10 – 8 – 6 – 4 – 2 push jerk box jump over run 400m

6 x 2 min rounds – 2 min rest 16 wall balls 12 Db snatch 70 / 50 max cals in remaining 2 min