Author: Coach

3 rounds for max effort: 2 minute stations -wall walks -battle ropes -row -devil press (35/25) -rest

10 Rounds – alternate rounds with your partner -60 seconds burpees -60 seconds DB thrusters score is number of reps

For Time: 10 OHS (155/105) 50 double unders 8 OHS 40 double unders 6 OHS 30 double unders 4 OHS 20 double unders 2 OHS 10 double unders

For time: 50 Curtis Press  (66% bw) *emom 3 burpees over bar  

10 min AMRAP – 1 Partner holds barbell (315/225) while partner performs… – 15 Thrusters (95/65) – 15 Pull-ups *Every time barbell drops, partners switch *Reps will only be counted while the barbell is being held at full lock-out

Fight Gone Bad style (3 rounds, 1min AMRAP for each movement) -db bench press (50/35) -mountain climbers -rope climb -kb swing (53/35) -row cals rest 1 min Beyond the Whiteboard

1. 1 RM Power Snatch 2. then with a partner: -40 d-ball over shoulder -60 burpee box jump overs

Complete For Time: 50 DB Deadlift (50/35s) 50 DB Anchored Sit Ups 50 DB Hang Clean 50 DB Anchored Sit Ups 50 DB Push Jerk

EMOM 18: MIN 1: 5 Heavy Front Squats MIN 2: 250m Row Sprint MIN 3: Rest