2 Rounds
50ft Crab Walk
10 PVC Pass Thru
20 Side Plank Rotations
8 AMRAP
30 Double Unders
10 Thrusters 75lbs/55lbs
2 Rounds
20 Calorie Row
10 PVC Pass Thrus
10 PVC OHS
30 EMOM
1 – 1 OHS @85-90%
2- 15 Chest to Bar Pullups
3- 15 Wall Ball 20lbs/14lbs
4- 15/12 Calorie Row
5- 20 V-ups
6- Rest
2 Rounds
50ft Crab Walk
20 Jumping Lunges
Every 2:30
Every 2:30
15 AMRAP
Run 200m
100ft Bear Crawl
15 Burpees
RX+ = 50ft Handstand Walk
2 Rounds
20 KB Swings
20 Side Plank Rotations
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2 Rounds
Row 20 Calories
20 V-ups
Every 2:30
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
2 Rounds
50ft Crab Walk
10 Turkish Getups
10 Burpees
Every 2:30
15 AMRAP
30 Wall Ball 20lbs/14lbs
30 KB Swings 53lbs/35lbs
30 Pullups
2 Rounds
50ft Crab Walk
20 Calorie Row
7 AMRAP
1,2,3…Deadlift 275lbs/185lbs
3,6,9…Bar Facing Burpees
2 Rounds
50ft Crab Walk
10 PVC Pass Thrus
10 PVC OHS
30 EMOM
1 – 1 OHS @ 85%
2- 15 Box Jump Overs 24″/20″
3- 15 Toes to Bar
4- 15/12 Calorie Row
5- 25 Air Squats
6 – Rest
RX+
1 – 1 Snatch
3- 10 GHDSU
5- 20 Pistols
2 Rounds
Row 20 Calories
20 KB Swings
Every 2:30
Every 2:30
15 AMRAP
Row 500m
30 Pushups
20 (10ea) DB Snatch 50lbs/35lbs
RX+
Row 500m
15 HSPU
20 (10 ea) DB Snatch 70lbs/50lbs
2 Rounds
Run 200m
20 Side Plank Rotations
15 AMRAP
Run 1 Mile
Then w/ remaining time
AMRAP of:
5 Clean and Jerk 95lbs/65lbs
10 Toes to Bar
50 Double Unders