4 Rounds 15 Cal Row 12 Double KB Thrusters (53/35) 9 Burpees over rower Cap- 13 Minutes
AMRAP 5 3 Bar Muscle-Ups 12 Wall Balls Rest 2:00 AMRAP 5 6 C2B 6 Db Squat Cleans Rest 2:00 .....
AMRAP 20 -2 bar muscle-ups -5 OHS (135/95) -10ft HS Walk OR :20 Freestanding HS Practice OR 20 shoulder taps .....
A. Deadlift; 3 x 15 (185/125), rest :90 after each set B. 5 x 50m Sled Push (#45×3-4/#45×1-3, #25 x .....
Work for 20 minutes teams of 2 Partners complete a full round before switching 1 rope climb or 2 up .....
5 rounds 25 Double Unders 7 T2B or 10 Knee Raises rest 1:00 5 rounds 25 mtn climbers each side .....
AMRAP 7 Wide Grip Pull-Up x 5 Lateral Step-Up x 10 each right into AMRAP 7 DB Bent Over Row .....
AMRAP 12 1 Mile Run Max Power Cleans in remaining time (185/115)
Active Recovery D. 500m Row Easy Foam Roll Quads/Hips x 1:00 400m run easy Foam Roll Glutes and hamstrings x .....
Assault on the Midline 3 Rounds of 2 minutes at each station w/ :30 rest between A. 3 sets of .....
4 Rounds (each as fast as possible) 8 Burpee Box Jumps (30/24) 16 DB Power Snatch (50/35) *8 on one .....
Odd Object Endurance Teams of 3 E2MOM for 18 Groups of 3 Station 1: 2:00 continuous sled push Station 2: .....
