30 Push ups
20 Pull ups
10 Box jumps 30/24″
20 P. Cleans 155/105
30 Push ups
20 Pull ups
10 Box jumps 30/24″
15 P. Cleans 185/125
30 Push ups
20 Pull ups
10 Box jumps 30/24″
10 P. Cleans 205/135
4min to get as far as possible
60 lunges
50 KBs
40 v-ups
30 burpees
20 DB Thrusters
10 T2B
2min rest
8min AFAP
60 lunges
50 KBs
40 v-ups
30 burpees
20 DB Thrusters
10 T2B
3min rest
12min AFAP
60 lunges
50 KBs
40 v-ups
30 burpees
20 DB Thrusters
10 T2B
3 Rounds
400m run
30 Alt DB Snatches 50/35
20 Pistols
5min of core
AMRAP in 24 minutes
10 Hang Power Cleans (95/65 lb)
22 Air Squats
14 Burpees
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
20min emom
•sit ups
•push ups
•jump squats
•burpees
Every 5’ for 3 sets
1000m row AFAP
REST 2’
Every 4’ for 3 sets
400m run
12 burpee pull up
REST 2’
Every 3’ for 3 sets
250m row
15 kb sdhp
Teams of 2
Buy in: 2000m row
4 Rounds
10 P. Cleans 185/125
20 Dips
30 T2B
20 Bar Facing Burpees
10 Strict HSPU
100 air squats
10 DB push press (2x DB)
10 box jump over
10 v-ups
75 air squats
20 DB push press (2x DB)
20 box jump over
20 v-ups
50 air squats
30 DB push press (2x DB)
30 box jump over
30 v-ups
25 air squats
40 DB push press (2x DB)
40 box jump over
40 v-ups
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