Author name: admin

Teams of 2: 0:00 – 12:00 AMRAP (I go, you go) 4 Rope Climbs (every other rep) 2 Dbl DB Buster (every other rep) 8 Kipping HSPU (every 4) 2 Ring Muscle-Up (every 1) 12:00 – Completion 200m Recovery Walk (2 laps) Double “Isabel” (modified) 60 Snatch (115, 75)

5RFT 50 Double Under 50ft SADB Overhead Walking Lunge Into: 100 DB Sit-Ups *Dumbbell placed across chest, feet anchored on plate rollers, GHD Men: 50 Women: 35

Open Gym

Every 1:40 x 7 1 x Deadlift (+ weight) Every 2:30 x 6 Rounds: 10 / 7 Calorie Bike 2-3-4-5-6-7 Handstand Push-Up

EMOM 12: 1 x Snatch (+ weight) 3RFT 400m Run 15 Overhead Squats (95, 65) 15 GHD Hip Extension

Every 1:40 x 7 3 x Shoulder Press (+ weight) AMRAP 14: 10 Box Jump (24, 20) 25ft Dbl DB Walking Lunge 25ft Handstand Walk / 3 Wall-Walk Men: 50’s Women: 35’s

EMOM 12: 1 x Clean (+ weight) Teams of 2: (I go, you go, per round) 6 Rounds / 3 Each: 1 Rope Climb 3 Dbl DB Devil Press (50’s, 35’s) 5 / 3 Calorie Bike 7 Hang Power Clean (125, 85)

Every 1:40 x 7 1 x Back Squat (+ weight) AMRAP 20: 30 / 20 Calorie Row  20 Abmat Sit-Up 10 Kipping Pull-Up  20 Push-Up 30 Air Squats

Every 1:40 x 6 2 x Deadlift (+ weight) Teams of 2: 100 Wall-Ball Shots (20, 14) (every 25) 80 / 60 Calorie Bike (every 20 / 15) 60 Med-Ball Abmat Sit-Up (every 15) 40 Hang Clean (115, 75) (every 10) 20 Ring Muscle-Up (every 5) 40 Hang Clean (115, 75) (every 10) 60 GHD

EMOM 12: 2 x Snatch (+ weight) 3RFT 15 Knees-2-Elbows 10 Handstand Push-Up  400m Run