30-20-10 Deadlifts (95/65) Ring Rows -Rest 2 Minutes- 15-10-5 Clusters (95/65) Ring Transitions
Teams of 2 complete AMRAP 20 Partner 1 20 KBS (26/18) Accumulate :30 in Knee Raise Partner 2 Max Cal .....
Holleyman 30 RFT 5 Wall Balls 3 HSPU 1 Power Clean (225/145)
21-15-9-15-21 DB Alt Snatches (20/12) Burpees *20m Walking Lunge after each set
EMOM18 M1- 10 FS (95/65) M2 + 3- 200m Shuttle
AMRAP 15 (Ascending Ladder) 2 Rope Up Downs 2 Ring Rows + 2 Dips 3 Deadlifts (155/105) (Add 1 rep .....
“Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards .....
4 Rounds 12 Double KB Push Press (25/18) 10 Single KB Goblet Squat Clean (25/18) 75 Single Unders
18 AMRAP 16/12 Cal Row 16 Lunges 14 Knee Raises 40 Shoulder Taps from box/pike
Fran 21-15-9 Thrusters (95/65) Pull Ups
5 rounds Rest 2:00 after each round 15 Slam Balls (10) 10 Power Snatch + OHS (65/45) 8 Rope Up .....
21 AMRAP 400m run 8 KB Squat + KB Box Step Overs (26/15) 2 KBs 8 Piked Push Ups
