15 Min Amrap
21 Wall Balls 20/14
15 T2B
9 Squat Snatches (115/85)
Conditioning: "21-15-9..."
15 Min Amrap 21 Wall Balls 20/14 15 T2B 9 Squat Snatches (115/85)
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Strength: "Deadlift" 5 sets of 5 reps Deadlift (approx. 80% of 1RM) Conditioning: "Posterior Pounding"
5 RFT 16 Walking Lunges (bodyweight) 6 Below the Knee Hang Clean & Jerks (135/95) 10 Burpee Box Jump Overs 24/20 **For the C&Js, pick the bar up to the waist, lower it to just below the knee, now C&J.** Conditioning
4 Rounds for Time of: 16 1-hand Dumbbell Thrusters - 8 each arm (50/35) 10 HSPU (scale=20 regular pushups) 5 Ring Muscle-ups (scale=10 pull-ups) Strength: "Snatch Pull" 5 sets of 5 reps of heavy snatch pull (155/105) Conditioning: "Hop Scotch"
5 Rounds: 10 Power Snatches (115/85) 10 Box Jump Overs (30"/24") Strength/Conditioning: "Ball-Buster"
7 Rounds for Time if: 12 Wall Balls (20/14) 10 Deadlifts (225/155) 100 Meter Run 6 Bar Facing Burpees *1 Min rest after each round Conditioning:
16 Min clock Buy-In: 1000/800 Meter Row -then- With time remaining 5 bar muscle-ups (scale = 10 pull-ups) 7 clean and jerks (155/105) 10 pistols (scale = 20 air squats) Strength/Conditioning: "Lumberjack 20"
20 Deadlifts (275/205) Run 400m 20 Kettlebell swings (70/53) Run 400m 20 Overhead Squats (115/85) Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps (24/20) Run 400m 20 Dumbbell Squat Cleans (45/25) Run 400m Conditioning: "Non-stop"
20 Min Running Clock Min 1-5 Max Calorie Row Min 5-10 AMRAP 5 S2O 5 Bar Facing Burpees Min 10-15 AMRAP 15 Push ups 30 Dubs Min 15-20 600m Run Max Front Squats with remaining time 115/85 95/65 76/55 Conditioning "Tailspin"
AMRAP 14: 15 Thrusters (95/65) 30 Double-Unders 15 C2B Pull-Ups 30 Double-Unders Barbell Pounds - 95/65 Strength/Conditioning: "20-30-20-Run"
3 Rounds For Time: 20 Box Jumps (24/20) 30 Pull Ups 20 DB. Snatches (70/50) 400m Run 25 Min Time cap |
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