Conditioning:
6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/7 Calorie Assault Bike

Kilos – (102.5/70)

130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds

Dynamic bench press
9x3r @ 60%
Go every 60s.

AMRAP 20' OF:
20 TOES TO BAR
20 KB DEADLIFT 2x 24/16 - 16/12
20 AMERICAN SWING

A) 4 sets
In 3 mins complete:

2 rounds of
12 box jump overs@60/50 cm
9 toes to bar
6 DB thrusters@2x22,5/15 kg
-into-
Max calories row/bike/ski in time remaining

-rest 2 mins between sets-

Goal: ~ 1 min of cardio, consistent rounds
Score: total calories

B) AMRAP 10 mins with a partner
Partner 1: farmer carry for distance@heavy
Partner 2: holds handstand/wall sit/plank

Switch as needed.

Bench press 3x12 reps

Push press/jerk 3x9 reps

For time

• 10 rounds of

  • 4 deadlifts
  • 3 hang power snatches
  • 2 overhead squats

• Choose appropriate weight

  • ♀ 105 lb
  • ♂ 155 lb

Compare to 240522.

Max bar muscle-ups
– Perform 6 burpee box jumps
at the start of each minute including
the start of the workout.

Scaled WOD
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups
at the start of each minute including
the start of the workout.