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Every 1 min for 10 mins, alternating between:
3 Power Snatch (Touch & Go) pick load
30 Double Unders
AMRAP 15 mins: Rope Climbs, Power Snatches and RunComplete as many rounds as possible in 15 mins of:
2 Rope Climbs 15 ft
20 Power Snatches (75#/55#)
Run 200m
18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)
Four Ways to Scale Pull-Ups Without Bands
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AMRAP 12 Min: Squats, Push-ups and Pull-upsComplete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
FT: Wall Balls, Deadlifts and RunFor time:
100 Wall Balls (20#/14#)
30 Deadlifts (155#/115#)
Run 800m
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AbbateFor time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile
Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-barAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)
Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat CleansIn 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups
Hang Squat Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS
AMRAP 12 mins: Burpees and Double UndersComplete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
3 RFT: Runs, Kettlebell Swings and Handstand Push Ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups