Time trial:
1 mile run (time cap 10’)
Rest 3’
6’ amrap
20 DB hang cleans (2xDB)
15 DB front squat
10 DB push press
5 DB thrusters
Buy out: (after 6’)
3rds of
20 hollow rocks
10 alt v-ups
12min Amrap
10 P. cleans 135/95
10 front Lunges
10 Burpees over the bar
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
22min ladder
2-4-6-8-10-12-14-16…
•hspu
•T2B
•single arm Devil press 50/35
*7 cal bike after every set
15’ emom
A- 15 KB g2oh @24/16
B- 20 v-ups
C- 30 air squats
3’ rest
Every 90″ for 5 sets
200m sprints
For time
400m run
42 wall balls 20/14
400m run
36 wall balls
400m run
30 wall balls
10 rounds
6 Power Snatches 75/55
8 OH lunges
100m run
Teams of 2
50 deadlifts 155/105
50 Box jumps
50 P. cleans
50 Pull ups
50 S2OH
50 Burpees
1 partner working
1 partner run 100m
Every 2min for 20min
10 dB thrusters
8 plate G2OH
6 cal bike
7min Amrap
50 Dubz
30 Alt DB Squat snatch 50/35
200m run
Rest 3min
6 min Amrap
40 Dubz
20 Alt DB Squat snatch 50/35
200m run
Rest 2min
5 min Amrap
30 Dubz
10 Alt DB Squat snatch 50/35
200m run
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