Supinated Barbell Rows & Heavy Dips EMOMx5, 5 barbell rows and 5 dips, both in each min. DB Lunges & DB Presses & DB Front Squats & Farmer Carry AMRAP 6mns – 50′ DB Lunges, 5 DB Presses, 5 DB Front Squats, 50’ Farmers Carry Sandbag Press & Push Ups & Rope Pulls 2 sets
AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 4:00 AMRAP 4: 21 Cal Row 21 Burpees 21 TTB\V-Ups Rest 4:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups Rx – C2B,TTB,Pull-Ups L1 – Pull-Ups\V-Ups\Ring Rows L2 – Coaches Choice
10 Rounds: 7 KB Sumo Deadlift High-pulls 7 DB Front Squats 7 DB Push Jerks Rx – KB (70\53), DB (40\20) L1\L2 Coaches Choice
Row 1000m then, 30-20-10 DB Deadlift DB Push Press DB Thrusters Rx – (50,35) L1 – (40,20) L2 – Coaches Choice
As many reps as possible in 15 minutes with a *partner: 200m Run Max Front Squats Rx – (135/95) L1 – (115/80) L2 – Coaches Choice *Partner does a full round until failure, then tags the other partner
“Annie” For time: 50-40-30-20-10 Double-unders Sit-ups Rx – Situps\DUs L1 – Situps\DUs\DTs L2 – Coaches Choice
AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats 20 Calorie Row Rx – Pullups L1 – Pullups\Ring Rows L2 – Coaches Choice
A. Sumo Deadlift – TYQ 7 Reps @ 60% BW Maintain Control and Tension Through Each Set B. Barbell Ab-Wheel + Barbell Row (40%) EMOMx5, 5 reps each C. Tabata Row immediately into Tabata Air Squats
AMRAP 4 – 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Cal Row\Bike Rest 4:00 AMRAP 4 – 2 Rounds: 12 Deadlifts (135/95#) 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Cal Row\Bike Rest 4:00 AMRAP 4 -1 Round: 12 Deadlifts (155/105#) 9 Hang
“The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps Rx – Box Jump (24\20) L1 – Box Jump\Step (24\20) L2 – Coaches Choice