30 MIN AMRAP Alternate the following movements. Keep moving the entire 30 minutes. GO HEAVY! 200m sled push 200m KB .....
Hang Snatch 3-3-3-3-3 1 x 3 10 Min AMRAP 10 elevated ring pulls (or ring rows) 10 feet assisted ring .....
Farmer’s Carry – then….. 5 Rounds for Time of Run 400 meters 15 Abmat sit-ups 15 deadlifts 95#/65# 30 Min .....
Tiff On a 25-minute clock: Run 1.5 miles, then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 .....
Overhead Squat 5-5-5-5-5 -then- Bench Press 3-3-3-3-3 -then- 3 Min Double Under Attempts
For Time 15 burpees over the bar 95-lb./ 65-lb.* clean and jerks, 8 reps 12 burpees over the bar 95-lb./ .....
10 Min EMOM Even Minutes: 20 seconds pull ups any way (40 seconds rest) Odd Minutes: 20 seconds push-ups (40 .....
Some Bear Complexes then…. For Time 95-lb./65-lb.* thrusters, 10 reps 50 single-unders 95-lb./65-lb.* thrusters, 8 reps 40 single-unders 95-lb./65-lb.* thrusters, .....
Johnson AMRAP 20 Minutes: 245/165 pound Deadlift, 9 reps 8 Muscle-ups 155/105 pound Squat clean, 9 reps
Shoulder Press 1-1-1-1-1 work up to a heavy 1 1 x 1 Push Press 3-3-3-3-3 work up to a heavy .....
10 Rounds for Time – Each round UNBROKEN of 1 3-second static hold with chin over bar (w/ band if .....
3 Rounds for Time of 12 left arm kettlebell snatches, 1 pood/.5 pood* 12 right arm kettlebell snatches, 1 pood/.5 .....
