3 X 200 M SHUTTLE RUN 3 x 200 M Shuttle Run (100 m Out and Back) 1 min rest
12 MIN AMRAP 8 Wall Balls 6 Hang Power Snatch (115/75) 4 Overhead Lunges
TRIPLE AMRAP W/ PARTNER Between Min 0-5 complete w/partner: – 500m Row – 10 Power Clean 225/145 – 30 Push-ups .....
4 TABATAS Tabata Air Squat Tabata Push Press 115/75 Tabata Air Squat Tabata Push Jerk
5 ROUNDS FOR TIME OF: 60 double unders 20 toe-2-bars
TRIPLE AMRAP AMRAP 5min – 10 DB Step Up 24/20 + 45/25# – 8 Box Jumps 24/20 – 6 Ring .....
60-50-40-30-40-50-60 CALORIE ROW W/ PARTNER alternate whenever you choose but share work evenly .. SAME ROWER
EVERY 4 MINUTES FOR 4 SETS: 5 Deadlifts @ 70% On Final set perform max reps – Stop if you .....
Member’s Mayhem!! Come get your competition ON! 8am to 12pm. Normal 9am’rs – jump in at 9. all good. See .....
21 T2B 21 Front Squats (135/95) 21 Pull-ups 21 Box Jumps (24”/20”) 21 Clean and Jerks (135/95) 21 Burpees
BACK SQUAT 5X5 5 x 5 @ 80% for all sets *rest as needed between sets 1 X 5 : .....
HEAVY 3 REP HANG POWER SNATCH Take 15 mins to work up to a heavy 3 rep hang power snatch .....
