Partners Roberts ridge
2 Rounds
For Time
10 Clean-and-Jerks (135/85 lb)
20 Kettlebell Swings (53/35 lb)
30 Thrusters (45/35 lb)
40 Pull-Ups
50 Burpees Over the Bar
60 Wall Ball Shots (20/14 lb)
70 calorie Row
Teams of 3
75 deadlifts 135/95
50 cal bike
150 HR Push Ups
50 cal bike
75 hang Squat Cleans
50 cal bike
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Warm up
Coaches choice
8 min ascending ladder 1,2,3,4…..
Goblet squat
Burpee
SDHP
2min rest
8 min EMOM
5 DB Thrusters
2min rest
8min AMRAP
9/6 cal bike
9 KB G2OH
Box Jumps
Core
For time
Buy in: 150 dubz
Ascending ladder
4-8-12-16-20-24
Push press @115/85
Lunge hop (4x leg, 8x leg etc.)
After each set 100m run
Warm-up
Running drills
10 min death by shuttle run
If caught bike or row the rest of the time
3min rest
2 rds each section 45 on/ 25off
With 1 min rest btwn each section
Sec 1
Bent over flys
Floor press
Sec2
Ploy step ups
Shoulder taps
Sec3
Hopping lunges
Banded GM
Core
100 plank jacks
Strict hspu
3x max unbroken
Kipping hspu
3x max unbroken
14 min amrap
5 power snatch @115/85
12/10 cal bike
16 t2b
Warm up
6 min amrap Partner
bike
10 MT climbers
10 scorpions
10 shoulder taps
3 rds Each section 40 on/20 off
1min rest btwn
Sec1
R Leg split squat
L leg split squat
Jump squats
Sec2
R arm curl and press
L arm curl and press
Bent over rows
Sec3
Alt DB floor press
Skull crushers
Plank jacks
Sec4
Scissor kicks
Hip raises
Russian twist
Every 6 min for 24 min
400m run
25 wall balls
15 burpees
10 KB ground to overhead
Warm up
PVC pipe warm up
6 min AMRAP
6 DB DB hang squat cleans
6 push ups
6 tuck jumps
2min reps
6min AMRAP
8 T2B
8 box jump
8 Burpees
2min rest
6min AMRAP
10 full KB swing
10 wall balls
2min rest
8 min AMRAP
10 OH DB lunges
100m run
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