5 Rounds
AMRAP 2
Dumbbell DT 50/35
Rest 2:00 betweens AMRAPs.
DT=
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads
Use 2 Dumbbells.
Continue AMRAP where you left off.
2 Minutes
Max Effort 2k Row
30 Wall Balls 20/14
15 Ring Muscle Ups
20 Wall Balls
10 Ring Muscle Ups
10 Wall Balls
5 Ring Muscle Ups
30 Wall Balls 14/8
30 Pull-Ups
20 Wall Balls
20 Pull-Ups
10 Wall Balls
10 Pull-Ups
AMRAP 12
1-2-3…
Toes to Bar
Dumbbell Complex 50/35
*1 Complex= 1 DB Snatch + 2 Overhead Lunges
Score is the total number of REPS completed
AMRAP 12
1-2-3…
Leg Raises
Dumbbell Complex 40/25
*1 Complex= 1 DB Snatch + 2 Overhead Lunges
Score is the total number of REPS completed
AMRAP 25
Buy in: 50 Alternating Medball Sit-Ups
10 Pull Ups (Sub Jumping Pull-Ups)
10 Thrusters (Pick a load that can be done unbroken)
10 Bar Facing Burpees (Sub Regular Burpees)
*Partners Alternate Rounds
While Partner 1 is working on the AMRAP, Parter 2 is doing Wall Balls. Switch each time a round is completed.
Once the team hits 200 Wall Balls, they will rest while the other partner works on the AMRAP.
5 Rounds
15 Weighted Box step Ups 50/35
50 Double Unders
15 Kettlebell Swings 53/35
Every time you miss a Double Unders, do three One-Armed Devils Presses
5 Rounds
15 Weighted Box step Ups 40/25
100 Single Unders
15 Kettlebell Swings 44/26
Every time you miss a Double Unders, do three One-Armed Devils Presses
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
3 Rounds
50 Air Squats
15 Ring Dips
10 Hang Power Cleans 95/65
Build to heavy set of 3
21-15-9
Shoulder to Overhead 135/95
Deadlift 225/155
Use 2 Bars
21-15-9
Shoulder to Overhead 95/65
Deadlift 185/125
Use 2 Bars
AMRAP 18
400m Run
40 Bar Facing Burpees
30 Hang Power Snatch 75/55
20 Calorie Row
50-35-20
Wall balls 20/14
Pull-ups
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
