Black Squat
2 x 3 @ 60%
EMOM For 10 Min.
3 Power Cleans 165/125
Then
12 Min. AMRAP Of:
9 KB Swings 53/35
6 Burpee’s
2 Rope Climbs
Black Squat
2 x 3 @ 60%
EMOM For 10 Min.
3 Power Cleans 165/125
Then
12 Min. AMRAP Of:
9 KB Swings 53/35
6 Burpee’s
2 Rope Climbs
Front Squat
2 x 2 @ 87%
4 Rounds For Time Of:
400 Meter Run
10 Box Jumps 24″/20″
15 Decline push-ups
20 Med/Ball Sit-ups 20/14
Front Squat
2 x 3 @ 75%
Then
Every Minute On The Minute For 10 Minutes Complete
6 Deadlifts and 3 Push Press @ 155/105
Then
3 Rounds For Time Of:
20 Double Unders
10 Power Snatch @115/75
15 Ring Dips
Black Squat
2 x 2 @ 95%
Then
20 Min. AMRAP
200 Meter Row
3 Wall Climbs
6 Mutant Makes 115/75
9 Pull Ups
Back Squat
2 x 3 @ 60%
Every Minute On The Minute Rotate Through The Following Until You’ve Completed
4 Rounds Of:
Burpee Bumper Jump 45/25
Wall Balls 20/14
Bench Press 115/65
Ball Slams 20/10
Parallette Dips
Front Squat
3 x 3 @ 84%
For time
400 Meter Run
30 Push Press 135/95
400 Meter Run
30 Front Rack Lunges 135/95
400 Meter Run
30 Hang Hlgh Pulls 135/95
400 Meter Run
Back Squat
2 x 3 @ 60%
10 Min. AMRAP Of:
6 Deadlift 165/125
8 Lateral Burpee’s Over The Bar
10 Knees To Elbows
Rest 5 Min.
10 Min. AMRAP Of:
12 KB Swings 53/35
16 Russian Twist 53/35
20 V – Ups 20/14
Front Squat
2 x 3 @ 60%
10*9*8*7*6*5*4*3*2*1*
Power Cleans 155/105
Decline push-ups 24/20
Pull Ups
*15 Double Unders
Back Squat
3 x 3 @90%
3 Rounds For Time Of:
300 Meter Row
10 Curtis P’s 105/70
15 Box Jumps 24″/20″
Back Squat
2 x 3 @ 60%
2 x 3 @ 70%
Then
3 Rounds For Time Of:
20 Lateral Jumps Over Bar
30 Sumo Deadlift High Pull 75/45
40 Wall Balls 20/14
50 Straight Leg Sit Up