AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders

-15 + 15s. single arm ring-plank
-6 a-up w swiss ball
-12 vipers
-rest

AMRAP10
- 3 power snatch (moderate weight) + 3 OH squat

A: Shoulder press 5-5-5+
B: Bench Press 3x10
C: DB Shoulder flys 2set
D: Standing Incline Cable press 2set
E: Over head triceps Cable extensions 2set

For time

• 20 burpees
• 20 air squats
• 20 box jump-overs
• 20 air squats
• 20 toes-to-bars

Intermediate option

• Same as Rx'd.

Beginner option

• 15 burpees
• 15 air squats
• 15 box step-overs
• 15 air squats
• 15 hanging knee raises

Coaching cues

• Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.

Partner Workout

A) AMRAP 15 mins
Partner 1 - Max Cal row
Partner 2 - 1 round of :
4-6-8-10-12 … etc (Both partners must complete the given set before advancing to the set with higher rep )
Box jump @60/50cm
burpee Pull up
dumbell squat @2x22,5/15kg

When the triplet is done, switch!

REST 3 mins

B) AMRAP 15 mins (You Go, I Go)
10-20-30-40-50…
Cal row
DB alt . Renegade row (total reps)
Double under (each, one person completes first)
Dumbell deadlift @2x22,5/15kg

A) Reverse grip barbell bench press - 4x8

B) 4 sets
Alternate between a) and b) every 2 mins

a) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rows

C) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low)

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Complete as many rounds as possible in 15 minutes of

• 50 double-unders
• 25-ft overhead walking lunge, arm 1
• 25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Snatch

EMOM10
- work up to a heavy 1 rep