10.17.25
3 RFT 30 Box Jump Overs/Step Down (24″/20″) 20 Toes To Bar
For Time 200m KB Suitcase Carry (53/35) 50 KB Swings (53/35) 25 Burpees to Plate 50 KB Swings 25 Burpees to Plate 200m KB Suitcase Carry (53/35)
15 min EMOM 1) 50 Double Unders 2) 15 Wall Balls (20/14) 3) 10 Glute Bridge Floor Press (50s/35s)
10 Rounds For Time (Teams of 2) 9 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 3 Shuttle Runs *”you go, I go” style, 5 rounds each.
4 Rounds, Each for Time 5 Power Snatch (85%*) 10 Pull ups 20 Dumbbell Step Up/Overs (50/35, 20″) -rest 1 min between rounds-
12 min AMRAP 5 Wall Balls (20/14) 20/15 Calorie Row *Every round, add 5 Wall balls Score is total reps of Wall Balls
5 RFT 10 Dumbbell Push Press (50s/35s) 10 Kettlebell Sumo Deadlift High Pull (70/53) 10 Hand Release Push ups
4 min AMRAP (x 5) 400m Run or 500/400m Row 12 Toes to Bar 12 Box Jumps, Step Down (30″/24″) Max Rep Front Squats (185/135) -rest 1 min between AMRAPs- *score is reps of front squats