AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

10min easy bike

3x
7 min medium bike
3 min medium Row

10min easy bike

1) AMRAP 12min
3 Squat snatch 40kg
12 cal assault bike

2)AMRAP 12min
5 CJ 50kg
10 TTB
15 cal Ski

EMOM 20
1) 1-5 ring MU
2) 10m HS walk
3) 1 -2 rope climb
4) rest

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

For time

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

Until You Can't Complete Work On The Minute:
Minute 1: 1 Power Snatch + 1 Box Jump
Minute 2: 1 Power Snatch + 2 Box Jumps
Minute 3: 1 Power Snatch + 3 Box Jumps
...
Add 1 Box Jump Per Round

Barbell: 70% of Heavy Single From Previous Piece
Box: 30"/24"

With a 10 Minute Running Clock...
Build to Heavy Single For The Day

With partner
1000 skierg (together)
100 wallball 9kg
100 abmat
100 thruster 30kg
100 du
100 russian swing 24kg
1000 skierg (together)