3 x 6 minute AMRAPs with a partner:
-Rest 1 full minute between AMRAP.
-Switch each full round
AMRAP 1:
20 Power Cleans 95/65
13 Thrusters 95/65
AMRAP 2:
20 Air Squats
13 Pull-ups
AMRAP 3:
20 Calories on Rower
13 Burpees over rower
25m AMRAP:
15 T2B
30 Wall Balls 20/14
60 Double Unders
15 HSPU
30 Kettlebell Swings 53/35
60 Double Unders
Every 90 seconds for 12 minutes:
3 Power Cleans
Post heaviest weight used to WODIFY.
5 Rounds for time:
9 Deadlifts 225/155
15 HR Push-Ups
21 Air Squats
8 Rounds:
Work for first 30 seconds of each minute, rest for second 30 seconds.
Full Rest minute 4.
Min 1: Strict L-Pullups
Min 2: Front Squats 135/95 (from the floor)
Min 3: Burpees over the bar
Min 4: Rest
Score is total reps.
3 rounds for time of:
15 GTO
Run 400 m
Plank hold for time equal to run time
♀ 75lb. ♂ 115lb.
With a partner:
15 partner sit-ups w/ wall ball
(toss to your partner as you sit up)
15 partner wall balls
2 rounds
P – R – I – D – E
Grab a Partner!
28-minute AMRAP:
One partner Rows for meters while other partner completes one round of:
6 HSUP (you’re Inverted) – OR – 10 push-ups
28 DB Snatches (14 ea. arm)
29 Box Jumps (you’re Elevated)
*This year marks the 50th Anniversary of the Stonewall Uprising (June 28-29, 1969) and a half-century of LGBTQIA+ liberation.*
9-7-5
Muscle-ups
Snatch, 135#/95#
3 Rounds for time:
15 Thrusters 95/65
12 Burpees
-) Chest to bar only
-) Make multiple attempts at a 5 rep weighted chest to bar pull up
-) Complete at least 5 work sets
-) Range of motion is paramount. Even if you are using a band.
-) Take careful notes if you are using a band to perform full reps. The goal for you is then to move to less/thinner bands.
1 minute max calories on bike 🙂
Multiple attempts allowed after all athletes have gone once.
Max Effort 5k Row
Use a moderate to heavy weight across all three sets.
