For Time: 1000 mt row 50 thrusters @ 20/15 kgs 30 pull-ups
CONTINUE READINGBench presses: 12-10-8-6-4 Back squats: 12-10-8-6-4 Strict presses: 12-10-8-6-4 Rest between sets 45″ Rest between rounds 2′
CONTINUE READING5 x AMRAP 4′ on / 1’off, each time continue the AMRAP: 12 pull-ups 12 overhead squats @ 40/25 kgs 12 toes-to-bars 12 front squats @ 40/25 kgs 12 push-ups 12 sumo deadlift high pulls @ 40/25 kgs 12 abmat sit-ups 12 power snatches @ 40/25 kgs 12 v-ups 12 power cleans @ 40/25 kgs
CONTINUE READINGAMRAP 12′: 4 HSPU 8 goblet squats @ 24/16 kgs 12 KB swings @ 24/16 kgs
CONTINUE READING3 RFT: 20 alt kb snatch 20 wall balls @ 20/14 lbs AMRAP kcal row
CONTINUE READINGAMRAP 40′, team of 3, I go you go: 150 deadlifts @ 90/65 kgs 120 power cleans @ 60/40 kgs 90 front squats @ 50/35 kgs 150 clean and jerk @ 50/35 kgs max reps double unders in the remaining time
CONTINUE READING10 RFT: 10 alt db snatches @ 20/15 kgs 10 alt front step lunges @ 20/15 kgs
CONTINUE READINGGroup A, 5 RFT: 250 mt row 5 clean-and-jerks @ 40/25 kgs 3′ rest Group B, 5 RFT: 200 mt run 5 power snatches @ 40/25 kgs
CONTINUE READINGFor Time: 20 handstand push-ups 30 pull-ups 40 thrusters @ 30/20 kgs 50 american swings @ 24/16 kgs
CONTINUE READING4 RFT: 24 wall balls @ 20/14 lbs 12 power cleans @ 40/25 kgs 6 push-ups
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