A. Intervals

3 Min On / 2 Min Off (x6)

A) AMRAP:
50 DU
5-10 Bar MU / C2B / PU
20 STOH


B) AMRAP:
10 Burpee Box Jump over
5-10 Bar MU / C2B / PU
20 American KB swings

A. Death By Squat Clean Thrusters

Squat Clean Thruster

Synchro. DB Cluster + 10 Synchro. Burpees before every cluster set

A. Doubles workout

Amrap‘35

A) 800 m run

B) Amrap of:
10 WB (20/14 lbs)
10 Devils press (2x15/10)
10 cal row

A. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

Work at RPE 8-9 for all sets

B1. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 60sec. btw legs
@RPE 8-9 for all sets

B2. Ring Row 3 x 6-12

6-12 Ring Row
6-12 Ring Row
6-12 Ring Row

@RPE 8-9 for all sets

C. Finisher

Amrap6

10 light DB pushpresses (15/10)
10 renegate rows per side