10min Amrap
30 Heel Drives
20 sonics
10 Bent knee windshield wipers
5 Dive Bombers
Every 4min for 32min
200m run
16 Alt DB Snatches 50/35
10 Line burpees
-50 cal bike
30 kb g2oh
30 kb lunges
30 box jumps
-40 cal bike
40 kbs
40 kb lunges
40 box jumps
-30 cal bike
50 r.kbs
50 kb lunges
50 box jumps
2 rounds
20 90/90
20 Hollow Rocks
10 Superman’s
10 Baby makers
5 Vert jumps
5 Drop squats
Barbell warm up
5-7 reps each
Clean pulls
Front squats
Clean pull unders
Squat cleans
10-12min to perform
20 Squat cleans for Quality (155/105)
5 sets
:15sec max cal Bike
:45sec max T2B
1min rest
1600m run
21-15-9
Single arm devil press
T2b
7-5-3
Wall walks
1600m run
2 rounds (8min)
2min Amrap
10 Mt Climbers
5 Dive Bombers
2min Dubz practice
30 Kip Swings
20 Strict Pull ups
10 Kiping Pull ups
6 sets
2min on:1min off
50 Dubz/100 single unders
15 Wallballs
Remaining time max cal row/ski
25min AMRAP
1000m row
30 Front Squats 95/65
20 KBS 24/20
10 wall Climbs
Teams of 3
90cal Bike
6x 200m run
90 Pull ups
6x 200m run
90 Box Jumps
6x 200m run
90 cal Bike
5min
PVC Pipe warm up
Then
50 PVC OH Squats
Then
10reps each
Snatch High Pull
Muscle Snatch
Power Snatch
15min Amrap
15 Thrusters 95/65
15 Burpees over the bar
100m run
6min EMOM
:15sec Max cal Bike
Rest 3min
15min amrap
30 DB Thrusters
30 Russian KBs swings
30 Ring rows
30 H.R. Push ups
Rest 3min
6min EMOM
:15sec Max cal Bike
5min
PVC Pipe warm up
Then
50 PVC OH Squats
Then
10reps each
Snatch High Pull
Muscle Snatch
Power Snatch
15min Amrap
15 Thrusters 95/65
15 Burpees over the bar
100m run
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