Floor/Bench Press -5×10 @60%
Dumbbell Floor Press-4×10 25/35/50lbs
Assisted/Strict Pull Ups -3×10
Dumbbell Bicep curls 4×15 (L+R=1)
Bench/floor Plate press 3×10
**Enter floor/Bench press Weight**
250/175 Bike Cals For Time
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
30 Min Cap
*Shoulder Press is a Strict Press** No Push**
11 min amrap
9 toes 2 bar
8 alt db snatches
7 burpees over db
100 m run
for time (3 min cap)
9-6-3
thrusters 115/80
pull ups
12 min amrap
8/8, 10/10, 12/12………
wall balls
toes 2 bar
*any drop on wall balls complete 5 burpees
40 Min AMRAP
60 Wall Balls
60 Dubs
50 Deadlifts 115/75 (135/95)
50 Dubs
40 T2B
40 Dubs
30 Pull Up (C2B)
30 Dubs
20 Power Clean 115/75 (135/95)
20 Jerks 115/75 (135/95)
20 Dubs
10 Snatches 115/75 (135/95)
10 OHS 115/75 (135/95)
10 Burpees to Target
75 Dubs
** if you finish restart at the Top with Wall Balls**
Everyone is working for 40 Mins
AMRAP (15min Cap)
20 American KB swings 1 HSPU
19 American KB Swings 2 HSPU
18 American KB swings 3 HSPU
….Continue this pattern until
1 American KB swing 20 HSPU
*KB weight 53/35 * RX+ Strict HSPU*Scale HRPU*
DD ESPECIAL!!
AMRAP
0-7 AMRAP “DT” 75/55 (rx 95/65)
12 Deadlifts
9 H and Cleans
6 Jerks
Rest 3 Mins
10-17min
AMRAP
3 T2B
3 Pull Ups (Rx C2B) (rx+ 1 BMU)
1 Power Snatch 95/65 Rx 135/95
Rest 3 Mins
20-28min
AMRAP
15/12 Bike Cals
16 Wall Balls.
28-33min
Max BAR FACE BURPEE OVER BAR
Must Reset Each Rep, No Touch & Go
Time (18min )
Check The Whiteboard 😃
Weight- Scale 135/95 RX 155/105
For Time + Emon
60 Thrusters 95/65
50 Hang Power Cleans 135/95
40 DeadLifts 155/125
EMON- starting at Zero Compete 3 Burpees
RX+ = Complete Bar face Burpees over Bar
