0:00-10:00
1 rep max clean
10:00-20:00
1 rep max bench press
20:00-30:00
1 rep max overhead squat
Complete 5 rounds, each for time:
100 double unders
15/12 calorie row or 12/9 calorie bike
Start a new round every 3 minutes
Complete for time:
9 hand-release push-ups
100m run
15 hand-release push-ups
200m run
21 hand-release push-ups
400m run
21 hand-release push-ups
200m run
15 hand-release push-ups
100m run
9 hand-release push-ups
Complete for time:
27-21-15-9
DB thrusters (35/20#)
Pull-ups
Use two DBs.
AMRAP 12:
30 sit ups.
15 power snatch (75/55#)
Complete 2 rounds for time, with a partner:
50 American KB swings (53/35#)
800m run with wallball (20/14#)
Split KB swings as needed
Run together
.JPG)
.JPG)
