21-15-9 reps for time of Thrusters and Pull-ups
AMRAP in 20 minutes of 5 Pull-ups, 10 Push-ups, 15 Squats
30 Clean & Jerks for time
For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run
150 Wall Balls for time
5 rounds for time of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
1x2 EMOM for 10 minutes
Teams of 2 - With weighted Vest (20lb/14lbs) 20:00 AMRAP Partner l: Run Round 1: 100m Run Round 2: 200m Run Round 3: 300m Run Round 4: 400m Run *Each Partner completes 100m etc. If Team finishes 400m each, start back at 100m Run. Partner 2: AMRAP 3 Strict Pull-Ups 6 Push-Ups 9 Air Squats -Switch when the run is complete. Continue from where you left off on the AMRAP. Score is Total Rounds + Reps of the AMRAP combined with partner.
Every 4:00 (4 sets) 60 Double Unders 10 Burpee Box Jump Overs (30/24) 12 Alt Dumbbell Power Snatch (50/35) Target time each set: 2:10-2:30 Time cap each set: 3:00
3 Sets (New set every minute) 1 Power Clean + Push Jerk @75% 1RM Clean and Jerk -Directly Into- 3 Sets (New set every minute) 1 Clean & Jerk @80% IRM Clean and Jerk -Directly Into- 3 Sets (New set every minute) 1 Power Clean + Push Jerk @80% IRM Clean and Jerk -Directly Into- 3 Sets (New set every minute) 1 Clean and Jerk @85% IRM Clean and Jerk -Directly Into- 3 Sets (New set every minute) 1 Power Clean + Push Jerk @85% IRM Clean and Jerk -Directly Into- 3 Sets (New set every minute) 1 Clean and Jerk @85-90% IRM Clean and Jerk *Score PC+PJ. Log Clean and Jerk weights in notes.
(ADVANCED) REPS Complete as many reps as possible following the interval of: 2-2-2-3-minutes -Rest 1:00min Between- Rounds 1 and 2 15 toes-to-bars 15 overhead squats Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups • 65 lb (29 kg) • 95 lb (43 kg)
AMRAP 20 15 box jump-overs 10 dumbbell snatches 5 handstand push-ups 35-1b (15-kg) dumbbell, 20-inch box 50-1b (22.5-kg) dumbbell, 24-inch box
E2MOMx5
