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6 Rounds for time:
1:00 each of: Rowing (Calories) KB Swings Rope Slams Russian Med Ball Twists (20/14) Score will divided by the number of team members in each team.
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15:00 AMRAP Increasing Odd Ladder (1-3-5, etc) of: Strict Pull-up & Handstand Push Up 22-16-10 Reps for time of:
Hang Power Cleans (135/95) Stationary Front Rack Lunge Steps (135/ 95) Bar Facing Burpees For Time:
25 - Back Squat (135/95) 75 – Double Unders 50 – Front Squat (95/65) 50 – Double Unders 75 – Over Head Squat(65/45) 25 – Double Unders Weighted Ring Rows
2-2-2-2-2-2 Then: 12:00 AMRAP 5 - Ring Dips 10 - Ring Rows (feet on med balls) 15 - Sit ups Jerk
4-4-4-4-4 Then: 3 rounds for time: (95/65) 5 – Shoulder Press 7 – Push Press 9 – Jerk 12 – Bent Over Row “Luck of the Draw”
Come and find out J Then: “Team Death by Burpees” At the top of each minute perform one more burpee than the round before, immediately followed by an increasing number of sprints Back Squat
3-3-3-3-3-3-3 then: best of 3 - 500m Row Sprint Tabata (8 rounds :20/:10) of:
Rope slams Rowing (Calories) V-Ups KB Swings Single Unders Then: Plank hold for time |
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