AMRAP 7: 12 Hand box jump overs 24/20” 6 DUAL KB Front squats 70/53
4 rounds: 12 Burpees 24 SA DB push press 50/35 12 Burpees 24 HSPU
5-10–15-20-25 Pull ups Barbell thrusters 95/65 *200m run between rounds
“Labor Day Parade” 9 rounds: 5 Front squats (synchro) 135/95 18 Hang power cleans (split) 135/95 8 burpees (synchro) 2 .....
Fire 1 1 mile run 50 push ups 100 lunges 50 push ups 1 mile run
EMOM 10 M1: 4 Bar MUs M2: 4 Devils Press 50/35
5 rounds for quality: T2B practice 8 Alt. DB goblet cossack squats 50/35
AMRAP 8: 30 Double unders 15 Deadlifts 115/75
AMRAP 20 9 DB Power cleans 50/35 9 Burpees 9 DB Thrusters 50/35 9 Sit ups
For Time: “Nancy’s” House 400 meter Run 15 Overhead Squats (95/65 lb) “Mary’s” House 20 Handstand Push-Ups 20 Pistols 20 .....
12-10-8-6-4-2 SA Kb snatches 53/35 24-20-16-12-8-4 Air squats TC 13
AMRAP 13 25’ Low hip Bear Crawl Sled drag (sled + 95/sled + 65) 25’ sled pull back
