Conditioning

“Double Decker”

AMRAP 15:

16 KB-Snatch @24/16 kg

30 Double Unders 

15 Wallballs @9/6 kg

30 Double Unders

Conditioning

“Nickel and Dime”

AMRAP 5:

21-15-9

Kettlebell Swing @24/16 kg

Front Squat @115/80 kg

Calorie Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing @24/16 kg

Front Squat @95/65 kg

Calorie Row

Conditioning

“Water Wings”

AMRAP 20:

27 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps @24/20"

9 Clean and Jerks @60/40 kg

Conditioning

Teams of 2

“Pump It Up”

3 Rounds:

10 Strict Handstand Pushups

10 Strict Pull-Ups

20 Dumbbell Strict Presses

20 Dumbbell Bent Over Rows (each arm)

2000m Row

3 Rounds:

10 Strict Handstand Pushups

10 Strict Pull-Ups

20 Dumbbell Strict Presses

20 Dumbbell Bent Over Rows (e...

Strength

Heavy Single Thruster

Conditioning

“Raise the Bar”

AMRAP 8:

3 Thrusters @40/30kg

3 Toes to Bar

6 Thrusters @40/30kg

6 Toes to Bar

9 Thrusters @40/30kg

9 Toes to Bar

….

Conditioning

“Boom Box”

AMRAP 15:

20/15 Calorie Row

20 Box Jumps @24"/20"

10 Deadlifts @110/75kg

Conditioning

“Wiped Clean”

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row or 14/10 Cal on Assault Bike

7 double KB Clean and Jerks @32/24kg

Strength

Heavy set of 3 Overhead Squats in 15 min

Conditioning

“Over and Out”

For Time:

20 Power Snatches @40/30kg

20 Lateral Barbell Burpees

20 Overhead Squats @40/30kg

20 Lateral Barbell Burpees

20 Squat Snatches @40/30kg

Conditioning

“Full Circle”

For Time:

1500m Row

100 Double Unders

400m Run

100 Double Unders

1500m Row

Strength

Heavy set of 5 Deadlifts

Cash out

3 Rounds for Quality:

10 Strict Toes to Bar

20 Romanian Deadlifts @20/15kg

30 Abmat Sit-Ups

40 Banded Good Mornings