3 Rounds
( 1 minute per station / 1 minute rest after 4 movements)
 
Wall Balls (20/14) ADV 25lbs
Ring Rows
Double Unders
Burpees

 

10007510 717515238281208 358116236 n

4 Rounds (15 minute Time Cap)
 
400 Meter Run
12 Russian KB Swings
12 KB Sumo Deadlift High Pull
12 Goblet Squats
 
ADV 60+/53+
INT 53/35
NOV 35/25
 
1380535 592104984213884 1226632740 n
10 Minutes 
 
On EVEN Minutes
10 Pull ups ( ADV  C2B)
10 Toes To Bar 
 
On ODD Minutes
10 Push Ups
20 Air Squats
 
1969258 590750441016005 453922104 n

14.3

8 Minute AMRAP

10 Deadlifts 135/95

15 Box Jums (24"/20")

15 Deadlifts 185/135

15 Box Jumps

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

30 Deadlifts 315/205

15 Box Jumps

35 Deadlifts 365/225

15 Box Jumps

 

1149672 677974948911033 494768846 o

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)

 

 

1911742 589352624489120 1061720535 n-1