Author: Justin Webber

group warm up 5 rounds – 1 min rest between each round 2 bmu, 4 sq cl, 185/135, 6 strict hspu Amrap x 15 40 burpees to bar, 30 ttb, 20 fs 135/95, 10 s2oh

group warm up Amrap x 10 3-6-9-12- etc thrusters, bfb amrap x 20 30 alt db sn, 20 single arm oh sq (10 & 10), 10 wall walks

group warm up deadlift 10-8-6-4-2-10 20 min amrap 15 ttb, 60 dubs, 15 pull ups, 30 bjo

group warm up Amrap x 8 – 2 hspu, 4 power clean 95/65, 6 wb 20 rft – 2 bmu, 4 kbs 70/55, 6 front squats 155/105

group warm up 5×3 back sq for time – 50 wb, 25 ttb, 25 wb, 50 ttb Amrap x 8 – 60 dubs, 10 sq cl

group warm up 3rft – 12 wall walks, 18 alt db sn, 24 ttb Amrap x 15 30 bjo, 20 pull ups, 10 thrusters

group warm up 3mom x 18 (6 rounds) 6 sq cl 155/105, 9 ctb, 12 bfb Amrap x 15 21 thrusters, 18 ttb, 15 ring dips

group warm up Amrap x 10 – 8 burpees to target, 8 ttb for time 3 rounds – 10 cj 135/95, 10 ctb, 10 db sn immediately into 30 cj, 30 ctb, 30 db sn

group warm up Amrap x 8 – 8 power snatch 75/55, 5 ctb Amrap x 8 – 8 ohs 95/65, 5 hspu Opposing ladder dubs 100-90-80-70-etc Squat snatch 135 1-10

group warm up 2mom x 20 – 4 sq cl, 8 bfb, 12 ttb Amrap x 12 – 4 wall walks, 40 dubs