For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps 24/20
then…
47 goblet squats 70/53
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
AMRAP 12:
15 deadlifts 135/95
10 push presses
5 strict handstand push-ups
7 rounds for time:
25/20 calorie row
– Rest 1:00 between rounds
5 sets for load:
3 cleans
2 front squats
1 jerk
On a 7:00 clock for reps:
10 weighted pull-ups 20/14
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots 20/14
** reminder, the 5:15 am class is by appointment, please text me by 9:00pm if you intend to come to a 5:15 am class
4 rounds for time:
800-m run
75 double-unders
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb)
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses 50/35
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots 20/14
– Athlete’s choice for deadlift load (suggested 275/185 lb).