Skill

Every 2 minutes for 10 minutes:

• 15 Ring Rows

AMRAP20:

• 50 Double Unders
• 200m Run
• 12/10 cal Echo Bike
• 15/12 cal Row

1. Warmup
2. For time, with a partner:
   • 30 Deadlifts, 225/155
   • 50 Burpees
   • 30 Deadlifts, 225/155
   • 50 Burpees Over Bar
   • 30 Deadlifts, 225/155
   • 50 Burpee Pullups
   • 30 Deadlifts, 225/155
   • 50 Burpee Bar Muscle Ups

1. Warmup
2. Push Jerk 5RM
3. “J.T”:
   • For time:
   • 21-15-9
   • Handstand Pushups
   • Pushups
   • Ring Dips

1. Warmup
2. AMRAP25, in Teams of 3:
   • Athlete 1: Row (cals)
   • Athlete 2: Bar Hang
   • Athlete 3: Overhead Plate Hold, 45/35

1. Warmup
2. Every 3 minutes for 5 round:
   • 3 Hang Squat Cleans + 1 Jerk, pick load
3. AMRAP12:
   • 5 Front Squats, 185/125
   • 5 Bar Muscle Ups
   • 30 Double Unders

1. Warmup
2. Find a 1RM for:
   • Weighted Pullup
   • Weighted Dip
3. 3 rounds of:
   • In 3 minutes, complete:
   • 30 cal Row
   • AMRAP Remaining Time: Burpee Box Jumps Overs, 24″/20″
   • Rest 3 minutes between rounds

1. Warmup
2. Sumo Deadlift 1-1-1-1-1
3. For time:
   • Run 1.25km
   • 100 Wallballs, 20lb/10′, 14lb/9′
   • 50 Toes to Bar