12 minute AMRAP

 

4 Hang Power Cleans

4 Front Rack Lunges

4 Shoulder to Overhead

 

ADV (105/75)

INT (95/65)

NOV (75/53)

 

- while partner does 20 burpees ( then switch when done)

 

IMG 5975

4 Rounds

( 1 min per station - 1 min rest after 3 movements)

      Box Jumps ( 20 inch)

      Power Cleans  (95/65)

      Slam Balls (20/10)

 

 

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3 Rounds

400 meter Run

50 Air Squats

40 Situps

30 Push ups

20 Double Unders

10 pull ups

 
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10 minute AMRAP
 
10 Pull ups (ADV C2B)
20 Russian KB Swings
30 double unders
 
ADV (60+/53+)
INT (53/35)
NOV (35/25)
 
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WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

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10 Minute AMRAP

5 Pull Ups ( adv - c2b)
10 Push ups
15 situps

Partner does over head lunges with weight from ghd to dip bars then switch

 

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