10 Rounds: 12/9 cal row 15 wall balls 20/14 to 10’/9’
7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)
AMRAP 18 50 Double unders 10 Manmakers 50/35 15 Box Pike Push ups 10 Burpee + Dumbbell Box step up .....
21-15-9 Deadlifts 255/175 DB Push press 50/35
For time: 15 Hang Power Snatches 95/65 20 Jumping Lunges 15 Push Jerks 95/65 40 Pistols 15 Hang Power Snatches .....
E2MOM- Back Squat Minute 0-2: 1-1-1-1 at 65-70% Minute 2-4: 1-1-1 at 70-75% Minute 4-6: 1-1 at 75-80% Minute 6-8: .....
4 Rotating Sets, each for time: A)60 Double unders 8 Sandbag over the shoulder 100/75 4 Wall Walks B)8 Sandbag .....
AMRAP 24: 20/15 Cal Row 80’ KB Farmers Carry 53/35 20 Pike leg lift overs 8 KB DLs
2 Rounds for time: 600m Run 40 KBS 53/35 20 Thrusters 115/75
EMOM 16: A) 3-4 Ring Muscle ups B) 6 (:03) Negative Deadlifts 155/105
Every 4 minutes: 20 Burpees 5 Front Squats 135/95 Max Clean and Jerks 135/95 **Grace = 60 Clean Jerks
AMRAP 12: 7 HSPU 50’ Sled Pull 135/90 8 HSPU 50’ Sled Pull 9 HSPU 50’ Sled pull ….Continue increasing .....
