30 Mins (Comp/Fitness) 10 Min AMRAP 15 Strict Pull Ups 30 Air Squats 15 Thrusters 65/95 30 Sit Ups 10 Min AMRAP 15 Strict Press 65/95 30 Jump Squats 15 Front Squats 65/95 10 Min AMRAP 15 Burpee Pull Ups 30 Clean and Jerks 65/95
AMRAP 9 Mins (Comp/Fitness) 9 Handstand Push Ups 12 Alternating Pistols (Bootcamp) 9 Hand Release Push Ups 18 Air Squats
For Time (20 Min Cap) (Comp) 40/50 Cal Bike 40 Wallballs (14/20) 30 DB Snatch (35/50) 20 Box Jumps (24/30) 10 Ring Muscle Ups (Fitness) 40/50 Cal Bike 40 Wallballs (14/20) 30 DB Snatch (20/35) 20 Box Jumps (20/24) 10 Ring Dips (Bootcamp) 20 Cal Bike 20 Wallballs (@managable weight) 20 DB Snatch (@managable weight) [...]
Every 6:00 for 34:00 (5 rounds) (Comp) 40/50 Cal Row 30 Synchro Plate Ground to Overhead (25/45) 20 Synchro Plate Overhead Lunge (25/45) AMRAP in time remaining Goblet Squat (1.5/2p) (1:00 Rest) (Fitness) 40/50 Cal Row 30 Synchro Plate Ground to Overhead (25/45) 20 Synchro Plate Overhead Lunge (25/45) AMRAP in time remaining Goblet Squat [...]
“Rankel” AMRAP 20 Mins (Comp) 6 Deadlifts (155/225) 7 Burpee Pull Ups 10 KB Swings (1.5/2p) 200m Run (Fitness) 6 Deadlifts (130/185) 7 Burpee Pull Ups 10 KB Swings (1p/1.5p) 200m Run (Bootcamp) 6 Deadlifts (@managable weight) 7 Burpees 10 KB Russian Swings (@managable weight) 200m Run
10 Rounds for Time 10 Minute cap (Comp) 5 DB Thrusters (2 x 35/50) 20 Double Unders (Fitness) 5 DB Thrusters (2 x 20/35) 20 Double Unders (Bootcamp) 5 DB Thrusters (@managable weight) 20 Single Skips
