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
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