Teams of 3: AMRAP 25: 100 Calorie Row 50 Thrusters (95/65) 100 Calorie Row 50 Thrusters (135/95) 100 Calorie Row 50 Thrusters (155/105) 100 Calorie Row Max Thrusters (185/135) Teams may break up the reps however they choose. Weights are based on 35%,50% and 55% of 1 RM Thruster.
AMRAP 15: 12 Box Jumps 9 Power Snatch 6 Bar Muscle-ups Rx – BJ (30/24), BB (115/80), Bar MU L1 – BJ (24/20), BB (95\65), MU Progression L2 – Coaches Choice
5 Rounds: 7 Deadlifts 25 Air Squats 7 Strict Handstand Push-ups Rx – BB (275/185),Strict HSPU L1 – BB (55% 1RM Deadlift),Strict HSPU OR Pike HSPU L2 – Coaches Choice
A. Hammer Curls & Narrow Dumbbell Bench Press & Bench Press 2 Sets with rest as needed in between B.Sled Drags & ME Wall Balls 2 sets to muscle failure. Max 3 minutes rest between sets C.400m Forearm Carry Hammer Curls Go to failure. Find a weight that you can do for at least 12 reps.
AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rx – 1(135/95),2(155/105),3(185/135) L1 – 1(115/75),2(135/95),3(155/105) L2 – Coaches Choice
4RFT: 21 Wallballs 18 Hang DB Power Snatches 15 Burpees Over the DB 12 C2B Rx – WB (20/14),DB (40/20), C2B L1 – WB (20/14),DB (40/20), PU L2 – Coaches Choice
Teams of 2 must complete the following: 20 minute amrap 50 Cal Row (shared) 40 Bent Rows (115/80) (Shared) 30 Weighted Situps (20/14) (Shared) 20 wall balls, (20/14)(shared) 10 Push-Ups **break it up anyway you want to…
Teams of 2 must complete the following: 20 Minute AMRAP 20/15 Cal Row 10 DB Thrusters, 40/20 per hand 10 T2B or V-Ups **alternate each movement for the 20 minutes P1 does cal row, the P2 does cal row, the P1 does 10 kb thrusters, P2 does 10 DB thrusters, then P1 does 10 T2B
“Open 16.4” AMRAP 13: 55 Deadlifts 55 Wallballs 55 Calorie Row 55 HSPU 17-54 Years Rx – DL(225/155),WB (20/14) 54-60+ Rx – DL(185/125),WB (14/10) – 9ft. Target DL Percentages are based on 45% of 1RM Max. Adjust DL weight accordingly.
3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep Test 50/40 Cal Row 3 Rounds Bergeron Beep Test *BBT = 7 Thrusters (75,55), 7 Pull-ups, 7 Burpees