Teams of 3: 100 Calorie Row 100 Box Jump Overs 50 DB Power Snatches 50 DB Overhead Lunges 50 KB Sumo Deadlift High Pulls 100 Box Jump Overs 100 Calorie Row Rx – DB (50\35) Box(24\20) SDHP (70\53) L1 – DB (40\30) Box(24\20) SDHP (53\35) L2 – Coaches Choice
5 Rounds: 5 Squat Clean Thrusters 10 C2B Pull-Ups Rx – Thrusters (135/95)\C2B L1 – Thrusters (95\65)\Pullups\Ring Rows L2 – Coaches Choice
Teams of 2: AMRAP 20: 12/8 Calorie Row 10 WBS (20,14) 100 Meter Run Rx – (20,14) L1 – (14\10) L2 – (Coaches Choice)
On the Minute x 8: 2 Squat Snatches (75%) Rest 4:00 On the Minute x 8: 2 Squat Clean and Jerks (75%) Rest 4:00 3 RFT: 500m Row 9 Thrusters Rx – 115/85 L1 – 95\65 L2 – Coaches Choice
AMRAP 15: 5 Strict Pullups, 10 Pushups, 15 Air Squats 50 Meter Sled Push
4 Rounds: 12 Wallballs 12 Kettlebell Swings 12 Box Jumps 12 Deadlifts Rx – WB (20/14)\KBS(70/53)\BJ(24″/20″)\DL(205\145) L1 – WB (20/14)\KBS(53/35)\BJ(24″/20″)\DL(135\95) L2 – Coaches Choice
10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift @ Bodyweight Over-Bar Burpees Time Cap: 9:00 Rx – Bodyweight Deadlift L1 – 75% Bodyweight Deadlift L2 – Coaches Choice
5 Rounds of: 3:00 AMRAP 3 DB Power Clean (55,40) 6 Push-Ups 9 Air Squats Rest 1:00 Rx – (50\35) L1 – (40\20) L2 – (Coaches Choice)
Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups Continue adding one repetition to each moment until the 20-minute time cap. RX – 205\145\Ring MU L1-135\95\C2B\Ring Dips L2 – Coaches Choice\Ring Row\Ring Dips
For Time 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Thrusters 400 Meter Run after each Round RX (50/35) L1 (35/20) L2 (Coaches Choice) A post shared by Stacie Tovar (@stacietovar) on Jul 5, 2017 at 7:42pm PDT