Friday 1-12-23
10 rounds for time:
8/10-calorie row
10 burpees
10 rounds for time:
8/10-calorie row
10 burpees
5 rounds for time:
10 dumbbell power cleans 50/35
10 weighted sit-ups 20/14
20 box jumps 24/20
– Use two dumbbells for the cleans.
For load:
5-5-3-3-1-1
Deadlift
AMRAP 5:00
Row 500 meters
Thrusters 45/35
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans 20/14
3 rounds for time:
15 hang power snatches 95/65
15 chest-to-bar pull-ups
3 rounds for time:
10 shoulder presses 115/75
:20 handstand hold
10 overhead lunges
:20 L-sit hold
For time with a partner:
800-m run
then…
10 rounds of:
10 alternating, single-DB hang squat cleans 50/35
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
For load:
10-10-7-7-4-4-1-1:
Back squat
7 rounds for time:
10 sumo deadlift high pulls 95/65
10 handstand push-ups
AMRAP 10:
Burpee box-overs 24/20