2 Rounds for Time
40 Double Unders
8 Single Arm DB Snatches
8 Toes to Bar
8 DB Snatches
8 Pull Ups
40 Double Unders
8 DB Hang Cl+Jerks
8 Toes to Bar
8 DB Clean & Jerks
8 Pull Ups
40 Double Undes
8 DB OVH Reverse Lunges
8 Toes to Bar
8 DB OVH Reverse Lunges
8 Pull Ups
DB weight 22,5/15 kg
AMRAP 5
9 Front Squats 30/25 kg ADV: 45/35 kg
9 Bar Facing Burpees
REST 5
AMRAP 4
6 Front Squats 45/35 ADV 60/45 kg
6 Bar Facing Burpees
REST 4
AMRAP 3
3 Front Squats 60/45 kg ADV: 80/55 kg
3 Bar Facing Burpees
Lane
5 rounds for max reps of:
2/3 bodyweight hang power snatches ADV: 3/4
Handstand push-ups
Rest as needed between rounds.
AMRAP 20
4 Power Cleans 60/40 kg
8 Toes to Bar
12 Wallballs 9/6 kg
6 Rounds for max Reps
AMRAP1
12/8 cal Row
Max Burpee Box Jumps in remaining Time
30 sec Rest
AMRAP1
6 DB Devil Presses 22,5/25 kg
Max Doube Unders in remaining Time
Rest 90 sec between rounds
Tempo Deadlift 5131
3-3-3-3-3
Goal: For Motor Control and Quality
AMRAP 5
2-4-6-8-etc….
Jumping Lunges
Ring Push Ups
Tabata Pull Ups
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata KB Swing 24/16 kg
For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
For time:
15 thrusters, 50/40 kg
Row 250 meters
20 thrusters, 40/30 kg.
Row 500 meters
30 thrusters, 30/20 kg.
Row 1000 meters
“Just Hang On”
4 Rounds of 2:30 on/1:00 off
30/22 cal Row
20 Toes to Bar
Max Single Arm DB Snatch 22,5/15 kg
EMO2M for 20 Minutes
1 Power Snatch
1 Hang Squat Snatch
5 Rounds for Time
10 Touch and Go Squat Snatches 40/25 kg
Rest 2 Minutes between Rounds