Every 6min for 30min (5 sets):
400m run
12 single arm DB-Thrusters (30/20kg - 6 each arm)
12 T2B
8 Burpee over DB
- scale as needed to finish sub 4min consistently -
In teams of 2 AMRAP25
400m run together
50 Men Team 42 Mixed Team 34 Woman Team Calories bike (divide as needed)
400m run together
50 Men Team 42 Mixed Team 34 Woman Team Calories row (divide as needed)
10 sets
1 max height wallball
Every 90s for 10 sets
1-3: 1 splitjerk (5s pause in dip + 5s pause in catch)
4-6: 1 splitjerk (3s pause in catch)
7-10: 1 Splitjerk
3 sets no rest
10-12 pendlay rows
100m double KB frontrack carry
Every 2 min for 10 min do
5 drop and go Powersnatches
(start a little higher than last week and try to go beat last weeks weight)
Every 2 min for 10 min do
5 tng pushjerks
(start a little higher than last week and try to go beat last weeks weight)
AMRAP12
2/4/6/8.... BMU
8 barbell hang powercleans (42,5/30)
24 doubleunders