15 deadlifts (275/185lbs) 18 ring dips 21 box jumps (24/20″) rest 1min 3 rounds
400m Run 12 Single Arm KB Walking Lunge (16/12kg) 12 Single Arm KB Push Press (16/12kg) 12 Hang Power Clean (95/65lbs) AMRAP 24min
In partners perform: AMRAP 15 mins of both movements: Squat Clean (185/135lbs) Muscle Up * They can use any order rep scheme they like. * Only one person on each movement at a time.
1-2-3-2-1min Row Assault Bike Wall Ball (20/14lbs)
5-4-3-2-1 Rounds of Cindy 200m Farmers Carry (heavy)
200m Run With what time is remaining of 2min, perform AMRAP GHD situps. Rest 1min 3 Rounds 400m Run With what time is remaining of 4min, perform AMRAP Slamballs. Rest 1min 3 Rounds
Split Squat 5-3-3-1-1-1 Finisher: 20/15 cal Assault Bike 50 Overhead Plate Jumping Lunges (each leg = 1 rep) – hold the plate overhead while jumping.
15sec Thrusters (115/75lbs) Rest 45 seconds 15sec Weighted Pullups (35/25lbs) Rest 45 seconds 15sec Burpees Rest 45 seconds 5 Rounds
In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders. Switch While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings. Switch
Part 1: Find a heavy 3 rep Clean and Jerk Part 2: 2 Hang Clean 2 Jerk 2 Clean and Jerk AMRAP 9min * Use 85% of their 3rep clean and jerk