– 400m Run
– 60 Box Step Ups 24″/20″
– 60 Pushups
– 400m Run
– 60 Pushups
– 60 Box Step Ups 24″/20″
– 400m Run
RX = No vest as written RX+ = With Vest 20/14
– 400m Run
– 60 Lunges
– 60 Pushups
– 400m Run
– 60 Pushups
– 60 Lunges
– 400m Run
25 min AMRAP
25 push ups
25 slam Ball sit-ups 20/10
25 Box Jumps 24/20
25 cal Row
25 KB Push Press 35/25
MAX!!!
30-30-30-30
Double Unders
14-14-14-14
Dumbbell Hang Power Cleans, 50/35
7-7-7-7
Devils Presses, 50/35
20-10-20-10
Cal Bike
Starting weight on the bar is your choice. Build up each round until you reach your 70% Hang power Snatch. If you reach that 70% before the 8 minutes is complete, stay at that weight. Enter your sets and reps based off when you hit that 70%
30 Pull-ups
10 Burpee to plate 45/25
20 Pull-ups
20 Burpee to plate 45/25
10 Pull-ups
30 Burpee to Plate 45/25
2×2 @ 60%
2×2 @ 70%
3×2 @ 80+%
5 rounds
500m Row
15 Overhead Squats 95/65
1×10 @ 60%
2×5 @ 70%
3×3 @ 80+%
20 Minute AMRAP
2 Rope Climbs
200m Run
10 T2B
100m Run
5 strict HSPUs
21 – 15 – 9
– Thrusters 115/75 RX+ 95/55 RX
– Handstand Push-ups
***Rest 4 MIn***
9 – 15 – 21
CAL Row
Pull up RX Chest to Bar RX+
***Rest 4 Min***
4 Rounds
30 DU or 90 SU
9 Toes to Bar
3 Hang power Clean 155/115RX+ 135/95 RX
30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters (45/35 pound)
30 Pull-ups
• Then
Karabell
10 rounds
3 Snatches (135/90 pounds)
15 Wall Ball (20/14lbs @ 10″/8″ target)
• Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-ups
15 squat
Your result is rounds of Cindy completed.
10 min AMRAP
Front Squats for Reps 185/125
10 Minute AMRAP:
7 Ring Dips RX+ RIng MUs
100m Run
14 V-ups RX+ GHDSUs
100m Run
[3 Minute Rest]
10 Minute AMRAP:
7 Matador Dips RX+ Bar Muscle Ups
100m Row
14 Alt Lunges RX+ Alt. Pistols
100m Row
