PARTNER SMALL
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
4 rounds for time:
10 deadlifts (70/102 kg)
30 wall-ball shots (6/9 kg) (2.7/3 m)
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (15/22.5 kg) after each set of sit-ups
AMRAP 12:
10-calorie row
3 thrusters (45/60 kg)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.
Kell 10 tiimikas!
AMRAP 9:
12 sumo deadlift high pulls (29/43 kg)
6 shuttle runs
– 1 shuttle run is 7,5 mtr down/7,5 mtr back.
3 rounds for time:
30 hang power cleans (35/50 kg)
30 bar-facing burpees
Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
MARY
BENCHMARK
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups