15 Min AMRAP 21 Ab-mat sit-ups 14 one-arm dumbbell or Kettlebell push jerks Use a single, moderate weight dumbbell/KB and .....
6-9-12-9-6 Reps For Time Of: Burpees over the bar 95-lb./ 65-lb.* front squats Jumping Chest-to-bar pull-ups (or jumping pull-ups or .....
10 Min AMRAP 10 pike pushups 55-lb./ 35-lb.* weighted walking lunges, 15
Amanda 9-7-5 Reps for time: Muscle-ups Snatches (#135/#95)
Clean and Jerks -then- Max Reps Box Step-Ups or Box Jumps in 3 minutes (20”/16” box) Rest 3 .....
Rope Climbs -then- 5 Rounds for Time Run 200 meters 135-lb./95-lb.* deadlifts, 12 reps
1 rep max bear complex For Time 30 med ball clean 95-lb.*/65-lb.* push jerks, 25 reps 30 med ball clean
3 Rounds for Reps of: Thirty seconds of 95-lb./65-lb.* back squats Rest ninety seconds Thirty seconds of ring rows Rest .....
Liam For Time: Run 800 meters with a 45-lb./25-lb.* plate 100 toes-to-bars 155-lb./105-lb.* front squats, 50 reps 15-ft rope climbs, .....
Weighted Pull-ups 3-3-3-3-3 *Minimum 2 minute rest between sets 1k row for time
2 Mile / 3.2 KM Run for Time
Handstands -then- 3 rounds of: 25 AbMat sit-ups 50-foot bear crawl 50-foot overhead walking lunge, 95-lb./65-lb.
