Weightlifting Bench press 5-5-5-5-5 reps Finisher 7 minutes of burpees
EMOM FOR 15 MINS 3 Power Cleans 3 Front Squats 3 S2O (95/65)
4 Rounds For Time 25 wall-ball shots 20 DB Snatches Men use 14-lb. Ball and 30-lb DB Women use 10-lb. .....
Running For Time 200m run x2 300m run x2 600m run 300m runx2. 200m run x2 Rest 60sec after each .....
4 Rounds, Each For Time Of 10 ring rows 15 push-ups 20 sit-ups 25 squats Rest at least 3 minutes .....
5 Rounds For Time 6 seated alternating rope pulls 10 toes-to-kettlebells 15 overhead walking lunge steps Run 200 meters
20 Min AMRAP – teams of two 9 dumbbell/KB deadlifts 6 burpees 3 dumbbell power cleans Men use 30-lb. dumbbells .....
20 Min AMRAP 10 leg-assisted ring pull-ups 10 seated dumbbell presses 15 hip extensions
Front Squat 3-3-3-3-3 Follow this rep scheme to work up to a heavy 3 with good form 1 X 3
30 Min AMRAP Run 400 meters 10 deadlifts 20 sit-ups Men use 135-lb. barbell Women use 95-lb. barbell
3 Rounds For Time Of 12-calorie row 9 hang power snatches 6 burpees Men use 45-lb. barbell Women use 35-lb. .....
Dorminy For Time — performed with 2 dumbbells or kettlebells: Buy-In — 400m Farmer’s Walk 53#/35# 5 Rounds: 10 Renegade .....
