30 Min AMRAP
5 Burpees (+5 every rd)
5 Box Jumps (+5)
5 G2O (+5)
2 Squat Cleans (add weight as needed or stay at the weight)
Strength: Every 2 minutes
3 sets
15-20 Back Flys
6-8 Reverse Grip Rows
2 min clean up
3sets
15-20 Chest Fly
6-8 Close Grip Bench
5RFT, 15m cap
12 DL
9 Hang Cleans
6 S2O
(add 10/5 pounds each rd if desired)
Back Squat, Every 90s
(add an extra minute after each set)
3×5
3×3
3×1
10RFT, 15 min cap
15/12 Row Cal or 10/7 cal Bike
3 Man Makers
36 min (2 on: 2 off)
AMRAP
20 Wall Balls
20 Kip Swings
200 Jump Ropes (100 DU)
20 Pull Ups
20 Irish Get Ups (KB)
Strength, 4 rds, EMOM
6 Ball Slam to Over
12 Supermans (pause)
6-8 RDLS (add weight as desired)
1 Min Rest
3RFT, 12 min cap
3 Laps (-1 each rd)
10 KBS (+10 each rd)
