3 Rounds FT: 40 air squats 30 push ups 20 Deadlifts 155/105 10 BMU TC 17
AMRAP 14: 21 Burpee box jumps 24/20 21 KB SDLHP 53/35 21 wall balls 20/14lb to 10’/9’
Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try .....
40-30-20-10 Squat jumps (only to parallel) Alt. DB Snatches 50/35 Sit-ups *4 burpee wall walks between each round
3 Rounds: 600m run 30 T2B 200m barbell front rack carry 95/65
EMOM 20: M1:10-12 DB bicep curls M2:10-12 DB strict press M3:12-15 Front rack squats M4:12-15 Bent over Rows M5:45 second .....
AMRAP 12: 12 SA Devils Press 12 Stationary OH Lunges
4 Rounds increasing weight: AMRAP 2: 20 Lateral burpees Max Squat snatches *1 Min Rest following every 2 min AMRAP
3k row then, 21-18-15-9 Situps Push ups Box Jumps 24/20”
100m Farmers Carry 53/35 50m Sled push 200/155 100m OH Carry 53/35 50m Sled Push 200/155
5 rounds: 6 HSPU 12 Alternating Pistols 18 SA DB Cleans (9L/9R) 50/35
21-15-9 Deadlifts 225/155 Pull ups *400m run after each round
