A)
AMRAP in 10 minutes:
7 – 5 – 3
Deadlifts @ 102.5kg
HSPU
B)
REMOM x 15
Minute: Work
1: 20 V-Ups
2: 16 Alt DB Hang Clean and Jerk
3: 8 Bar Muscle-Ups
...
A)
1. For time:
800m Run
Then
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
400m Run
2. AMRAP Power Cleans (85/57.5kg) until 15:00
B)
1. For time:
1000/850m Row
Then
50-40-30-20-10
Double Unders
10-8-6-4-2
Strict C2B Pulll-Ups
500/425m Row
2. AMRAP STOH until 15:00 (85/57.5kg)
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Weightlifting
or
Conditioning
A)
Rotating EMOM x 18
Minute – Work
1 - 15/12 Calories
2 - 10 Dual DB Hang Snatches
3 - 10 Dual DB Lunges
Rest 3 minutes
B)
AMRAP in 14 minutes:
12 DB Box Stepups
12 No Pushup Renegade Rows
12 Burpees
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A)
E2M x 6
6 Deadlifts @ ~75%
10 Strict HSPU
B)
5 Rounds for time:
200m Run
3 Rounds of “Cindy”*
- 20 minute time cap
*
1 round of “Cindy” is:
5 Pull-Ups
10 Pushups
15 Air Squats
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A)
5 rounds for time:
80 Double Unders
20 Lateral Burpees
5 Squat Clean and Jerks (85/57.5kg)
B)
3 rounds for quality:
20 Hollow Rocks
20 Band Pull-Aparts
...