3 Rounds 3:00 Max Distance Row 2:00 Max Slam Balls 1:00 Max Sit-Ups Rest 2 Minutes
3 rounds 600m run 30 Wall Ball Shots (14/10) 20 Knee Push Ups
EMOM 20 1: 6 Deadlifts + 3 Power Cleans (95/65) 2: 10 Goblet Lunges + 5 Goblet Squats (26/18) 3: .....
AMRAP 14 (15/10) 10m Duck walk with plate 15 Plate G2O 15 Tricep Extensions with plate 20 Strict Russian Twist
Fitness: 4 Rounds 200m Run 5 Rope Up Downs 10 Double KB Squat Cleans (26/15)
Fitness: 50 synchro situps 40 alt. KB Push Press (26/13) 30 deadlifts (135/85) 20 man makers (26/13) 30 deadlifts (135/85) .....
Fitness: 50m Lunge + 100m Sprint 5 rounds 4 power cleans (115/75) 8 Negatives 50m Lunge + 100m Sprint
AMRAP 18 minutes 15 Box Jumps (20/16) 12 Push Press (95, 55) 9 Knee/Leg raises
Fitness: EMOM : 10 minutes : 2 (3 position cleans – High Hang, Hang, Full) 1-2: (55/35) 3-4: (75/55) 5-6: .....
20 AMRAP Max Distance in 20 minutes w/ KB Competition: 70/53 Performance: 53/35 Fitness: 45/30 Every 3:00 10 KB swings .....
12.1 7 minutes of burpees AND 12.2 Proceed through the sequence below completing as many reps as possible in 10 .....
