Your workout of the day!
10m AMRAP:
10 Squat Snatches 135/95
10 Ring Dips
3 RFT
5 Strict Pull-Ups
5 HSPU
10 Goblet Squats 53/35
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
Women use 95 lb.
In teams of 3:
30m AMRAP:
Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.
Partner 1: Clusters / burpees
Partner 2: 400m run w/ MB 20/14
Partner 3: Rest
Partners switch each time MB run is completed.
4 Rounds
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
For time, alternate rounds with a partner, rest while they work.
Row 750m
20 burpees over rower
Row 500m
15 burpees over rower
Row 250m
10 burpees over rower
9 minute AMRAP:
12 Push Presses 135/95
12 T2B
24 Wall Balls 20/14
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
Run 800m
30 KBS 53/35
30 Pullups
Run 600m
20 KBS
20 Pullups
Run 400m
10 KBS
10 Pullups
12m cap.
Add 10 seconds for each rep not completed. Run counts as one rep.
FOR QUALITY:
3 Rounds, switch every minute
a: Bent over DB Rows – 10 ea side
b: 30second hold on Rings
c: 1 minute hollow hold
3 RFT
10 DB Snatches 50/35 (5l/5r)
10 Burpee box jumps
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Max Effort 500m Row
Make 3 attempts switching with a partner
