7x 2
Squat Snatches
95-135-155-165-185-205-AHAP
6 sets
2min on:1min
8 DB S2OH (right) 50/35
8 OH Lunges
8 cal row
8 DB S2OH (left) 50/35
8 OH Lunges
8 cal row
15min amrap
500m row
20 DB Snatches
20 Squat jumps
4min rest
15 min amrap
400m
20 pull ups
15 DB Thrusters
30 ring M.U.
10min cap
5 rounds
10cal Bike
15 SDHP 95/65
30 push ups
100 Dubz
100 lunges
75 Dubz
75 v-ups
50 Dubz
50 SDHP
25 Dubz
50 SDHP
50 Dubz
75 sit ups
75 Dubz
100 lunges
100 Dubz
5 sets
2 squat cleans
2 Jerks
•increase weight every set
3rounds for time
12 H. power Cleans 135/95
200m run
12 S2OH
200m run
2 rounds
5min
buy in: 500m row
Amrap
20 wall balls
10 push ups
1min rest
5min
Buy in: 400m run
Amrap
20 KBS
15 box jumps
1min rest
5min
Buy in: 25/20 cal bike
Amrap
20 Step ups
15 burpees
1min rest
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bars
Teams of 2
21min Amrap
100 Syncro Lunges
50 p. cleans 135/95
100 syncro air squats
50 S2OH
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Rest 5 min
14min amrap
10 front Sqauts 135/95
20 H.R. Push ups
30 sit ups
Teams of 2, 25 Min AMRAP
3-6-9-12-15….
Calorie Row
KBS (24/16kg)
WB (20/14)
*Complete full rounds before switching with your partner.
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