20:00 AMRAP 5 - Pull Ups 10 - Sit Ups 15 - Squats
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Over Head Squat
5-5-5-5-5 Then: "Isabel" 30 reps For time: Snatch: 135/95 pounds “Christine” 3 Rounds for Time: 500 meter Row 12 Bodyweight Deadlifts 21 Box Jumps at 24/20 100 - Med ball Situps
80 - DB Row 60 - Med ball OH Lunges 40 – DB Push Press 20 – Double Unders (or 100 singles) 5 rounds: 20 Burpees 20 KB Swings (55/35) 2 Rounds:
2:00 plank - feet in rings 1:00 - Rest 2:00 Plank - hand in rings If collapse then AMRAP burpees for remaining time. Then: 7 Minute AMRAP: 9 Knees to Elbows 12 KB Swings (55/35) 15 Foot elevated ring rows 4 rounds for time: 50 Double unders 25 push press (75/45) 25 Med Ball Russian Twists (20/14) Run 200m Deadlift:
4-4-4-4-4-4 Met Con: 3 Rounds 10 Burpee Pull ups 15 V- ups for time Zercher Squat 5-5-5-5-5 Then: Mixed Tabata x2 Squats Jumps squats Left Leg Lunges Right Leg Lunges Jumping split squats Burpees Wall ball Tire Jumps |
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