**REMINDER…..There will not be a 5:15 or 6:00 AM class Tuesday or Thursday this week.
5 min AMRAP
10 squat snatches 115/75
20 box jump overs 24/20
30 kipping pull-ups
5 min rest
then,
5 min AMRAP
10 power snatches 115/75
20 box jump overs 24/20
30 strict pull-ups …
4 rounds
400m run
500/400m row
15 min AMRAP
10 pull ups
25 ft over head walking lunge 50/35
20/15 cal bike/row
25 ft over head walking lunge
*use one db
25 min EMOM
1-5 min 3 unbroken cleans
6-10 min 2 unbroken cleans
11-25 1 clean
500/400m row
100 pushups
500/400m row
10 min AMRAP
20mdouble unders
10 goblet squats 70/50
5 box jumps 30/24
use a single kb for squats
5 rounds
30 hip extensions
30 strict sit-ups
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
3-6-9-12-15
bar facing burpees
power snatches 135/95
every 3:00 for 7 rounds for load
50 double unders
5 push presses