10 RFT 4 squat cleans (85/65) 80 Single Unders
24 AMRAP Choose your own adventure 100 hammer strikes 100m burden lunge 50 total WB rotation throws against wall 50 .....
AMRAP 12 75 Jump Rope 6/6 Suitcase Deadlift (45/35) 9 Toes to rig
5 Rounds 5 Ring Muscle Up Transitions 10 Box Jumps (20-16) 15 Single Arm KB Clean + Reverse Lunge (35/26)
‘Annie’ 50-40-30-20-10 Double Unders Sit Ups
M1- 5 Deadlift (275/205) + 5 Burpee Over Bar M2- 10 Goblet KB Box Step Ups (35-18) M3- 8/8 Single .....
3x AMRAP 5 700m Row ME Jumping C2B Pull-ups Rest 2 minutes
“Diane” 21-15-9 Deadlifts (225/155) HSPU
3 Rounds 800m Run 21 OHS (65/45) 21 Push Press
5 Rounds 50m Reverse Sled Drag 60 Singles 12 KB Snatch (35-18)
30-20-10 Hang Power Clean + Jerk (75/45) Calories on Rower
Nate: AMRAP 20 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches 70#/55#
