0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups
14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges
34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds of “The Chief”44/30
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” 48/34
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Max Rounds of “The Chief” 52/38
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
5 Rounds:
15 Kettlebell Swings 24/16
15/12 Calorie Row
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
Teams of 2
4 Rounds For Time (25 Minute Time Cap):
800 Meter Run
50/40/30/20
Deadlifts
Front Squats
Jerks
Barbell Weights:
34/24 – 44/30 – 52/38 – 62/44
With a team of 3*
3,000 Meter Run
3,000 Meter Row
300 Double Unders / 450 Single Unders
Power Snatch
Build to a Heavy Set of 5
Then
6 Rounds:
8 Power Snatches 48/38
8 Lateral Barbell Burpees
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans 62/44
18/12 Calorie Row
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans 44/34
18/12 Calorie Row
EMOM 21
1 Min; 12 Split Hang Snatches 20/16
2 Min: 15 Calorie Row
3 Min: 20 Wall Balls 9/6
