Every 2:00 x 5 Sets
5 Deadlifts@65% of Heavy Single
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
8:00 Time Cap Each Set
Every 2:00 x 5 Sets
5 Deadlifts@65% of Heavy Single
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
8:00 Time Cap Each Set
AMRAP 30
Teams of 2
100 Burpee Over Bar
80/60 Calorie Row
60 Clean and Jerks (135/95)
Skill:
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
Conditioning:
Open 12.4 and 13.3
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
Strength:
Deadlifts:
15:00 Clock
Find a heavy single
Conditioning:
Teams of 2
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (70s/50s)
6 High Box Jumps 30/24
Time Cap 16:00
Strength:
Bench Press:
12:00 Clock
Find a heavy single
Conditioning:
100/80 Calorie Assault Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Time Cap 15:00
Strength:
EMOM 10:00
5 Power Clean and Push Jerks
Conditioning:
3 rounds
20 Handstand Push Ups
30 Toes to Bar
16 Front Rack Step Back Lunge (95/65)
16:00 Cap
Strength:
Back Squat:
15:00 Clock
Find a heavy single
Conditioning:
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Time Cap 15
Teams of 2
3 rounds
2000m/1750m Row
60 Dumbbell Front Squats (50s/35s)
Time Cap 30
Strength:
Every :90 x 5 Sets
3 Bench Press
Building as form allows
Conditioning:
11.2
15:00 Amrap
9 Deadlifts (155/100)
12 Hand Release Push Ups
15 Box Jumps (24/20)
Skill:
EMOM 8:00
Min 1 -10 pistols
Min 2 – 25-50′ HS Walk
Conditioning:
Teams of 2
120 TTB
50 Strict Pull Ups
240 Wall Balls (20/14)
22:00 Cap
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