Immagini

For Time

Teams of 2

150 Thrusters 34/24
30 Rope Climbs

Strength

Bench Press (5 RM)

10 mins

2 Rounds for time

21-15-9

Double Dumbbell Hang Power Cleans  20/16
Burpees

rest 3:00

9-15-21

Burpees
Double Dumbbell Hang Power Cleans  20/16

7 min Time Cap (each)

Strength

Deadlift (5 RM)

10 mins

For Time

Teams of 2

3 Rounds
2000 Meter Row
– Switch every 200m –

* Rest 2 mins b/t rounds *

AMRAP 20

500 Meter Row

12 Power Santch 44/30

8 Overhead Squat 44/30

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Strength

Front Squat (5 RM)

10 mins

For Time
75/60 Cal. Row
50 GHD Sit Up
25 Bar Muscle Up (scale to: burpee pull up)
50 GHD Sit Up
75/60 Cal. Row

20 min Time Cap

For Time

Teams of 2:

6/4 Rope Climbs (1st climb legless)
25 Meter Buddy Carry (each)
18 Thrusters 52/36
25 Meter Buddy Carry (each)

6/4 Rope Climbs (1st climb legless)
25 Meter Buddy Carry (each)
30 Thrusters 52/36
25 Meter Buddy Carry (each)

6/4 Rope Climbs (1st climb legless)
25 Meter Buddy Carry (each)
42 Thrusters 52/36

Strength

Bench Press (3 RM)

10 mins

For Time

Teams of 2 (1:1)

10 Rounds
1000 Meter Row

Strength

Deadlift (3 RM)

10 mins

AMRAP 15

12 Front Squats 62/44
12 Handstand Push-Ups
12 Toes to Bar

Teams of 2

AMRAP 10

5 Tire Flipping

60 Meter Sprints

One partner works at a time, then switch

Rest 5 Minutes

Then

8×100 Sprints

Rest 3 Minutes between sets