Uncategorized

18 min AMRAP Partner 1: 100m Medball Run (20/14)Partner 2:AMRAP3 Strict Pull-Ups6 Push-Ups9 Air Squats-Switch when the run is complete. Continue from where your partner left off on the AMRAP. Score is Rounds + Reps of the AMRAP.

For Time 30 Shoulder to Overhead (95/65)30 Box Jump Overs (20″)20 Shoulder to Overhead (115/85)20 Box Jump Overs (24″/20″)10 Shoulder to Overhead (135/95)10 Box Jump Overs (30″/24″)

18 min AMRAP 500/450m Row25 Abmat Sit Ups250/225m Row25 V-Ups

12 min AMRAP 10 Right Arm Hang Dumbbell Snatch (50/35)5 Burpee Over Dumbbell25ft Dumbbell Walking Lunge (50/35)10 Left Arm Hang Dumbbell Snatch (50/35)5 Burpee Over Dumbbell25ft Dumbbell Walking Lunge (50/35)

For Time Teams of 2300/240 Calorie Air Bike-split as needed-

20 min AMRAP 200m Run10 Pull Ups20 Push Ups30 Air Squats

For Time 15 Clean and Jerks (155/105)90 Wall Balls (20/14)15 Clean and Jerks (155/105)

2 min AMRAP (5 sets)50 Double Unders8 Line Facing BurpeesMax Calorie Air Bike in the remaining time-rest 1 min between sets-

14 min AMRAPMax Meter Row-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

For Time 40-30-20GHDs (Or V-Ups)Box Jump Overs (20″)