"Auggie"

In teams of 2, 25min AMRAP of:

52 x Wall ball shots 14/20lbs
52 x Power cleans 30/43kg
52 x Burpees
52 x KB swings 16/24kg

Team “DVB”

In teams of 2:

Run 1 Mile together with a single Medicine Ball (6/3 kg)
Into 8 Rounds:
20 Wallballs (6/3 kg), 2 Rope Climbs

Directly into…

Run 800m together with a single Medicine Ball (6/3 kg)
Into 4 Rounds:
20 Wallballs (6/3 kg), 2 Rope Climb

Directly into…

Run 400m together with a single Medicine Ball (6/3 kg)
Into 2 Rounds:
20 Wallballs (6/3 kg), 2 Rope Climb

45 min time cap. Share wall balls and rope climbs.

3 x 4:00 AMRAPs

A)
25 x Toes To Bar
50 x Double Under
AMRAP x Squat Clean @ 60/40kg

• Rest 4:00 -

B)
25 x Toes To Bar
50 x Double Under
AMRAP x Squat Clean @ 75/50kg

• Rest 4:00 -

C)
25 x Toes To Bar
50 x Double Under
AMRAP x Squat Clean @ 90/60kg

15 min AMRAP partnered (you go, I go):

30 Wall balls
7m Crawl
30 KB Swings
Sprint for the moneys!

3min AMRAP
10 Push-ups
10 Barbell bicep curls

3min REST

3min AMRAP with 1,2,3,... scheme (first 1 both, then 2, then 3 and so on)
- DB hammer curls
- DB shoulder presses

40 wall balls 9kg/6kg
20 deadlifts 100kg/70kg
15 HSPUs
40 box jumps 60cm/50cm
100 DUs

3 Rounds for quality and minimum rest
15 Handstand Shrugs
:30sec Hollow rocks
:45sec per arm of Waiter Walks (heaviest KB Possible)

For Time

Run 5Klm

Power clean work
Clean Pulls 10-8-6
Power cleans 10-8-6
Add weight to each set

AMRAP 24

50 DU
40 KneeHugs
30 Pull Ups
20 Push Ups
10 Burpees