Immagini

“Ernesto”

For Time

Buy-in 45 Calorie Row

45 Kettlebell Swing

45 Power Clean 44/30

45 Wall Balls 9/6

45 Pull-Ups

Cash-out 45 Calorie Row

8 Rounds
600m Run
10 KB Pull Ups 20/16
10 KB Walking Lunges 2 x 20/16
10 KB Thrusters 20/16
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

30 Clean & Jerks 62/44
800 Meter Run
10 Rope Climbs
800 Meter Run
100 Burpees
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

2 x 100m Shuttle, 2 Clusters
4 x 100m Shuttle, 4 Clusters
6 x 100m Shuttle, 6 Clusters
8 x 100m Shuttle, 8 Clusters
10 x 100m Shuttle, 10 Clusters
12 x 100m Shuttle, 12 Clusters
14 x 100m Shuttle, 14 Clusters
16 x 100m Shuttle, 16 Clusters
One person working at a time
Partition reps as needed, clusters are DB @ 20/16kg squat clean thruster

21 Thrusters 52/38
12 Rope Climbs
15 Thrusters 52/38
9 Rope Climbs
9 Thrusters 52/38
6 Rope Climbs
One person working at a time
Partition reps as needed

AMRAP 20

10 Ground to Shoulder with Heavy Sandbag

2 Rope Climbs

400 Meter Run

Teams of 2, AMRAP 20:
40 Calorie Row
30 Pull-ups
20 Power Cleans
10 Thrusters

Round 1: 44/30
Round 2: 52/38
Round 3: 62/44
Round 4: 70/48
Round 5: 80/52

Team of 2, AMRAP 30
5 Burpee Box Jumps 60/50
10 Slamballs 20/15
15 Synchronized Air Squats

AMRAP 16:
21/15 Calorie Row
12 Kettlebell Swings 24/16
1 Rope Climb

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans 34/24
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans 44/30
40 Single Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans 52/38
40 Single Unders