For Time:
4 Rounds
500m Row
12 Dumbbell Hang Squat Cleans 20/12
30 Double Unders
12 Dumbbell Push Press 20/12
For Time:
4 Rounds
500m Row
12 Dumbbell Hang Squat Cleans 20/12
30 Double Unders
12 Dumbbell Push Press 20/12
Strength: Deadlift 5×5 (steady load, “touch&go”)
Time cap: 15 Minutes
Then
4 Rounds
Teams of 2
20 Power Snatches 44/34
14 Chest to Bar Pull-ups
Time cap: 12 Minutes
Strength: Bench Press 5×5 (steady load)
Time cap: 15 minutes
Then
In 7 Minutes perform:
21-14-7
Wall Balls 9/6
Burpees
If time remains: AMRAP Toes to Bar
Strength: Power Clean 5×5 (steady load, “touch&go”)
Time cap: 15 Minutes
Then
EMOM 12
Even minutes: 10 Pull-ups
Odd minutes: 10 Ring Dips
Strength: Shoulder Press 5×5 (steady load)
Time cap: 15 minutes
Then
For Time:
25-20-15-10 Calorie Row
10-15-20-25 Box Jump Overs 60/50
Time Cap: 17 Minutes
Strength: Back Squat 5×5 (steady load)
Time cap: 15 minutes
Then
For Time:
Teams of 2
20 Shoulder to Overhead 44/30
6 Rope Climbs
800 Meter Run
6 Rope Climbs
20 Shoulder to Overhead
Time cap: 20 Minutes
AMRAP 12
10 Box Jumps 60/50
15 Thristers 44/34
20 AbMat Sit-Ups
Cash-Out: 5K Row
Strength: Snatch Complex:
1 Snatch Grip Deadlift+1 Hang Power Snatch+1 Overhead Squat+ 1 Snatch Balance+1 Hang Squat Snatch – Every 2:00 Minutes for 5 Rounds
Then
AMRAP 15
3 Wall Walks
25 Meter Walking Lunges
Strength
Complex: 1 Power Clean+1 Squat Clean
Every 1:30 Minutes for 7 Sets
Then
“Grace”
For Time
30 Clean & Jerks 62/44
Strength: Bench Press
7×2 Every 1:30 minutes
Then
AMRAP 10
200 Meter Run
10 Pull-Ups