AMRAP-6
6 Powercleans (95/65)
10 pushups
Rest 1 minute
——-
AMRAP-6
6 Goblet squats/ Front squats
10 sit ups
Rest 1 minute
———
AMRAP-6
6 Sumo deadlifts
10 jump squats
—————
Closer- partner
10 rounds each (I go/ you go)
10 DB snatches
30 dubs/ single unders
E3MOM
75 DUBS
15 KB swings
AMRAP DEADLIFTS
REST 1 MINUTE
CONTINUE UNTIL 75 DEADLIFTS COMPLETED
6 Rounds for time
6 pull ups
12 Wallballs
6 SDLHP
12 box jump overs
Row 200
—————————
Conditioning: EMOM-16
Minute 1. 15/12 cal row
Minute 2. 15 Wallballs
Minute 3. 15 SDLHP
Minute 4. 15 DB snatches
————————-
Closer: 5 Rounds
:30 TTB
:30 touch downs/ burpees
:30 Rest
SNATCH & SLAM
4 rounds for time
10 Power snatch (55/75)
15 Slam balls
10 TTB
200 run/row/ski
Rest 1 minute
————————-
SNATCH & SLAM PARTNER
5 RFT
Partner A
8 Power snatch
12 Slam balls
8 TTB
Partner B
Max calorie ski/row while partner A works
Then Switch
—————————-
E2MOM FOR 16 minutes
8 Deadlift 105/155
8 Burpees
24 squats
AMRAP- 18
12 KB SWINGS
10 BOX JUMP OVERS
8 DB SNATCHES
12 SUMO DEADLIFTS
40 DUBS
CLOSER- 10 rounds w/partner - switch every :30 seconds
:30 wallballs
:30 burpees/ touch downs
Strength: Box squats- 5-5-3-3-2-1
Conditioning: 4 rounds for time
25 goblet squats/ touch downs
10 pull ups
25 weighted back extensions
10 pull ups
25 weighted sit ups
10 pull ups
250 meter row/ski/run
On a 2 minute clock for 5 rounds:
100 feet farmer carry
30 anchored sit ups
Max DB squat cleans
53/35
Rest 1 minute
————————
Every 3 minutes for 7 rounds
10 calories row
6 Wallballs
3 Powercleans (95/135)
————————-
ACCUMULATE
AS MANY TTB AS POSSIBLE
8 ROUNDS
1 MINUTE ON/1 MINUTE OFF
20 DUBS
4 DB thrusters
Max TTB (35/53)
