Immagini

AMRAP 20

500 Meter row

12 Burpess

6 Power Cleans 62/44

Thruster
Build to a Heavy Set of 3
AMRAP 14:
15 Thrusters 44/30
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Bench Press
Build to a Heavy Set of 7

Then
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses 16/12
12 Medicine Ball Squat Jumps 9/6

AMRAP 20:
7 Power Cleans 62/44
7 Burpees
200 Meter Run

AMRAP 18
15 Abmat Sit-ups
12 Push-ups, hand-release
10 Dumbbell Push Press
1 Rope Climb
DB’s: 20/16

Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches 20/16
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerk 20/16

Teams of 2, AMRAP 20:
15 Slamballs 20/15
12 Box Jumps
9 Burpees

*Switch After Full Rounds

2 Rounds
On the 15:00:
800m Run
200 Box Step-Ups
40/30 Calorie Row
4 Sandbag Stairway Steps

Push Press
Build to a Heavy Set of 5

Then
5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: 52/38

21-18-15-12-9:
Kettlebell Swings 24/16
200 Meter Run
Goblet Front Squats 24/16
200 Meter Run