30 Min workout
15 Front Squats
30 Kip Swings
15 Thrusters
1 min rest
15 Front Squats
30 Pull Ups
15 Thrusters
1 min rest
15 Front Squats
30 Pull Ups
15 Thrusters
w/time remaining establish a heavy complex:
1 DL + 1 Clean + 1 Hang Clean + 1 S2O
Partner Battle, 30 min AMRAP
Part A: AMRAP
21 ABMAT Sit-ups
14 Eye Level KBS
KB’s have a correct location that is labeled. Please put them back in the correct location.
7 Man Makers
Part B:
Run 1 lap
15 burpees
switch parts once complete
EMOM, 4rds
7 Ball Slams
10 Slam Ball Front Rack Jump Squats
2x Sprint (+2)
15RFT, 17 min cap
5 BJO
3 Position Clean = 1
Back Squat, Every 90s
3×5, 70%
1 min rest
3×3, 80%
1 min rest
3×1, 90%
4min AMRAP
15/10 cal Bike or 21/15 cal Row
10 DB Alt Snatch
1 min rest
then 3 min amrap
1 min rest
2 min amrap
1 min rest
1 min amrap
Kind of Murph
30 min For Time
5 rounds of
5 Pull ups
10 HRPU
20 DB Step Overs (holding 1)
then 250 Jump Ropes
5 rounds again
then 100 Wall Balls
5 rounds again
10 Minutes on the clock:
800 Meter Run (mod: row 800m, bike .8 mile) Run to house 194 or do 5 laps
with the time left AMRAP of:
6 Hang Snatches
8 Hollow Rocks
rest 2 minutes
8 minutes on the clock
600 Meter Run (Mod: 600m row, .6 bike) (run to sewer cap and back + 1 lap) (or 3 laps)
with the time left 2RFT of:
6 Hang Snatches
15 Air Squats
rest 2 minutes
6 minutes on the clock
400 Meter Run (400m row. .4 bike) (sewer cap and back OR 2 laps)
with the time left AMRAP of
8 Hollow Rocks
15 Air Squats
Tabata – 2 times in a row, 4 times through
KB’s have a correct location that is labeled. Please put them back in the correct location.
KBS
1 Arm DB Row
Row/Bike
1 Arm DB Press
Goblet Squat