35 Death By
3 Pull Ups (+3)
6 Push Ups (+6)
9 Air Squats (+9)
Every time you fail, run 1 lap, then start at a clean minute/round
4 rds, Back Squats, every 2:30
rd 1: 30 Reps
rd 2: 20
rd 3: 10
rd4 : 5
*Add weight as desired
20 min cap.
10 DB (2) Squat Cleans (-1 every rd)
10 Burpees (-1)
then
1 DB (2) Hang Cleans +1 every rd)
1 DB Burpees (+1) – no jump
Mini Sprint Course, 5rds, Every 3 min
25/17 Cal Bike/Row (-3/-2)
7 KBS
5 DL (-1 every rd)
15 min cap, 5rds then max cals
12 kip swings
7 sdhp
5 wall balls
max bike/row cal with time left
3rft, 30 min cap
100 abmat sit ups (-25 each rd)
200 jump ropes (-50 each rd)
30 s2o (-10 each rd)
Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not directly spray the barbell moving forward.
front squats, 5x 3-5, every 2 min
Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not directly spray the barbell moving forward.
20 min cap,
buy in: 50 bjo
then
10 rds of:
5 dl to row
5 floor press
then
50 bjo
ASSIGN LANES
Skill: DB Clean
*1 Head of the DB hits the ground
*Flatback
*Quick Elbows
Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not directly spray the barbell moving forward.
5 Min on the clock:
20 Pull-Ups or 25 Rows
20 Hollow Rocks
15 DB Cleans (2)
15 V-Ups
with time left AMAP DB Burpee Box Step Overs
1 Min rest
Repeat 3 more times
Tabata – 2 Times in a row, 4 times through
Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not directly spray the barbell moving forward.
1 Lap Run
Torpedo Front Raise (2 times)
1 min row/bike
Wall Sits Holding Torpedo (don’t rest if you don’t need it) (2 times)
Torpedo G2O (2 times)
Please spray the paper towel and then wipe down the barbell or use a wipe. Please do not directly spray the barbell moving forward.