A: Weighted push-ups 6 sets of 3
B: Teams of 2
800m cash-in then…
AMRAP 20min
5 burpees
10 thrusters
15 AbMat sit-ups
“You go…I go”
A: Front Squats. 5 sets of 5
B: AMRAP 7 min
50 double unders (150 singles)
20 pull-ups.
A: Deadlift 5 sets of 5 (Heavy)
B: 5 Rounds for time of…
15 Sumo Deadlift High Pulls
25 AbMat Sit ups
EMOM 10 Push-ups
A: Pendlay Rows 6 sets of 6
B: WOD 1a: 3 Rounds of
400m Run
10 Burpee Pull-ups
WOD 2a: AMRAP 5min
5 Burpees
5 Push-Press (65/95)
WOD 1b: 3 Rounds of
200m Run
5 Burpee Pull-ups
WOD 2b: AMRAP 3min
3 Burpees
3 PushPress
A: Back Squat – 6 sets of 3
B: 4 Rounds for Time:
30 Double Unders (90 singles)
30 Box Jumps (24/20)
30 KB Swings (50/35)
A. Pick a Skil
B: For Time… (30 min cutoff)
50 Goblet Squats
50 Pull-ups
50 Push-ups (Hand Release)
50 Box Jumps
50 Sit=ups (AbMat)
50 KB Swings
50 Wall Ball Shots
50 Double Unders (150 Singles)
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