The Ghost

           The Ghost

6 Rounds

1:00 row/ski

1:00 burpees

1:00 DUBS

1:00 Rest 

Friday

           AMRAP-15

10 HPC

10 box jumps

10 KB swings

10 burpees 

Saturday

      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

Saturday

           E3MOM

 75 DUBS

15 KB swings

AMRAP DEADLIFTS

REST 1 MINUTE 

     CONTINUE UNTIL 75 DEADLIFTS COMPLETED

Sunday

       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

Sunday

     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

     

Saturday

           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