AMRAPS (Comp) AMRAP 10 min 5 KB Sumo Deadlift High Pulls 1.5/2p 10 KB Swings 15 KB Goblet Squats Rest 3 min AMRAP 2 min Thrusters 65/95 (Fitness) AMRAP 10 min 5 KB Sumo Deadlift High Pulls 1/1.5 10 KB Swings 15 KB Goblet Squats Rest 3 min AMRAP 2 min Thrusters 65/95 (Bootcamp) AMRAP [...]
Ladder As Far as You Can Go in 20 Minutes 1,1,1,2,2,2,3,3,3...etc (Comp) Overhead Squats 65/95 Weighted Box Step Ups 20” 25/45 Strict Pull-ups (any grip) (Fitness) Overhead Squats 55/75 Weighted Box Step Ups 20” 25/45 Pull-ups (Bootcamp) Overhead Squats @ manageable weight Box Steps Ups 20" Ring Rows
Teams of 3 For Time (35 minute cap) Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 120 Power Snatches 65/95 750m Row (250m each) 120 KB Cleans 1/1.5p 120 Overhead Weighted Walking Lunges 25/45 750m Row 120 Air Squats 120 Situps 750m Row 120 Burpees to [...]
"Falkel" Complete as many rounds as possible in 25 minutes of: • 8 Handstand push-ups • 8 Box jump, 30 inch box • 15 foot Rope climb, 1 ascent
AMRAP 15 min (Comp) 10 Back Squats 95/135 5 Ring Muscleups (Fitness) 10 Back Squats 65/95 5 Chest to Bar Pullups 5 Ring Dips (Bootcamp) 10 Back Squats @ manageable weight 5 Ring Rows 5 Box Dips
