Tuesday

102720

•••

AMRAP 16:

Buy-In: 40 Burpees

Max Rounds in Time Remaining:

12 Single Dumbbell Clean and Jerks

9 Single Dumbbell Box Step-ups (24″/20″)

6 Strict Pull-ups

Monday

102620

•••

Tempo Back Squat: build to moderate set of 3

•••

AMRAP 15

250 Meter Row or 500m Bike

12-20 Toes to Bar

7 Squat Cleans 135/95 – 205/145

Friday

102320

•••

Build To Heavy: Clean

•••

12 Min AMRAP

8 HSPU

10 Toes to Bar

12 Single DB Box Step Up

Thursday

102220

•••

AMRAP 15: 

20 Deadlifts (135/95)

20 DB Hang Power Clean and Jerk 50/35

20 Burpees

Wednesday 

102120

•••

For Time: Partitioned any way. 

50 Pullups 

80 Calories

100 Wall Balls

Tuesday

102020

•••

4 Rounds For Time:

30/24 Calories

15 Burpees

30 AbMat Sit-ups

15 Push Presses 115/85

Monday

101920

•••

Pausing Front Squat x3

•••

AMRAP 15:

15 Hang Power Cleans (95/65)

30 Double Unders

15 Front Squats (95/65)

30 Double Unders

Friday

101620

•••

18 Min AMRAP

100m Single Arm DB Farmers Walk 50/35

10 Barbell Cleans 135/95, or Sandbag 100/70

15 Burpee Box Jump Overs

Thursday

101520

•••

AMRAP 20:

15/12 Calories

1 Rope Climb

20 Hand Release Push-ups

1 Rope Climb

25 AbMat Sit-ups

1 Rope Climb

Wednesday

101420

•••

Pause Overhead Squats x3

•••

5 Rounds For Time:

200 Meter Run

12 Overhead Squats 95/65

8 Toes to Bar