Teams of 3:
AMRAP 25:
100/70 Calorie Row
60 Thrusters (95/65#)
100/70 Calorie Row
50 Thrusters (135/85#)
100/70 Calorie Row
40 Thrusters (155/105#)
100/70 Calorie Row
Max Thrusters (185/125#)
800m Run, together
Then, 1 person working at a time complete
50 Pullups
100 Burpee over Sandbag
100 Sandbag squats
400m Sandbag carry
50 Pullups
800m Run, together
Time stops when team returns
In lieu of a sandbag use bar over burpees, front squat 95/65lb, farmer carry heavy.
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Score total distance rowed.
7 rounds for time
7 handstand push-ups (strict preferred)
14 med ball cleans 20/14lb
3 rounds not for time
:30 hollow hold, medball in hands overhead
30 mountain climbers
30 Russian twists, medball
Deadlift to the knee and pause for 2 seconds, lower to the floor. Then perform a power snatch.
For time:
150 Double unders
50 Burpees, 6″ target
20 Power snatch 165/115lb
15 minute cap
3 rounds for time
400m run
21 box jump over 24/20″
Max reps shoulder press, 95/135 lb.
Max reps L pull-up
Max reps shoulder press, 75/115 lb.
Max reps strict pull-up
Max reps shoulder press, 65/95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 45/65 lb.
Max reps pull-up
Rest at least 2 minutes between exercises.
