GRAB A PARTNER

24 MIN AMRAP

400 MT RUN
AS MANY ROUNDS AS POSSIBLE OF
9 HANG POWER CLEANS
7 FRONT SQUATS
5 PUSH PRESS
3 BURPEES OVER THE BAR EVERY TIME YOU DROP THE BAR

ONE PARTNER IS RUNNING WHILE THE OTHER ONE IS DOING AS MANY ROUNDS AS POSSIBLE OF BARBELL WORK.

RX 65/95
RX+ 85/115

1MILE RUN
100 MT FARMERS CARRY 35/55
1 MILE ROW
100 MT FARMERS CARRY
50/80 CALBIKE
100 MT FARMERS CARRY

20 MIN AMRAP

7-POWER SNATCHES 65/95
14-KBS SWINGS 35/55
7-WALL BALLS
RUN 100 MT WITH THE BALL

RX+ 85/115

WARM UP
2 RDS
10-GOOD MORNING (EMPTY BAR)
10-WTF

4 RDS
12DB SETP UPS OVER 20/30
16-D/L 135/185
40-SIT UPS
100 MT OH WALK WITH PLATE 25/45

WARM UP
5 CAL BIKE ARMS ONLY
5 CAL BIKE LEGS ONLY

5 ROUNDS
12 POWER CLEANS 85/115
2 RDS OF CINDY ( 5 PULL UPS
10-PUSH UPS,15-AIR SQUATS)
200 MT RUN

10 OHS-65/95
10 DUBS
5 BURPEES

10-OHS
20 DUBS
10 BURPEES

10 OHS
30 DUBS
15 BURPEES

10 OHS
40 DUBS
20 BURPEES

10 OHS
50 DUBS
25 BURPEES