In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
Partner A completes 50 Wall Balls, then Partner B completes 50 Wall Balls. Continue alternating until each partner has completed 3 rounds of 50.
Immediately following each set of Deadlifts do 5 Tall Box Jumps 30/24
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%
6 @ 80-85%
15 Minute AMRAP of:
8 Ring Dips
10 Toes To Bar
12 Overhead Walking Lunges 95/65
Teams of 3 complete a 2,250 meter row in 250 meter intervals (3 each)
Build to Max
7 Rounds for time of:
7 Push Jerks 135/95
7 Chest to Bar Pull Ups
7 Bar Hop Burpees
12 Minute AMRAP of:
10 – Alternating SA Dumbell Snatch
15 – Box Jumps
30 – Double Unders
RX – 50/35lb Dumbells
3 Sets of 10:
Barbell Roll Outs
Build to max
In teams of 2 complete a 30 minute AMRAP of:
20 Calorie Row
15 KB Swings 53/35
10 Push Ups
5 Strict Pull Ups
One partner working at a time, alternate complete rounds.
Against a 5 minute running clock:
Accumulate as much time as possible in a Handstand
12 Minute AMRAP of:
12 Thrusters 95/65
12 Toes To Bar
12 Box Jump Overs
EMOM 9 Minutes:
Minute 1: 30 Second Handstand Hold
Minute 2: 30 Second Ring Support
Minute 3: Max Double Unders
5 Rounds each for time of:
250 Meter Row
10 Hang Power Cleans 135/95
10 Bar Hop Burpees
Rest 2 minutes between rounds
3 Sets of 10:
Dumbell Concentration Curls
Banded Tricep Push Downs
3 Sets of 10:
10 Ring Dips
10 Supinated Grip Pull Ups