With a Partner….

9-min AMRAP

9 Box Jumps

7 Hang Power Snatches

5 Bar Over Burpees

 

-How to get through the workout:  1 Person on the Rower/1 Person on the AMRAP-

**Switch every 20/16 Cal.

Score= Rounds and reps/Cals on the rower

 

L1: 24”/20”, 135/95

L2: 24”/20”, 95/65

L3: 24”/20” Step-overs, 75/55

L4: 20”/17” Step-Overs, DB Snatches (8)

 

(3-min Rest)

 

Trading Every 2-mins for 12-minutes  (3 Rounds/Person)

200m Run

7 T2B

Remaining time… AMRAP Sandbag Over the Shoulder

 

How to get through the workout: 1 Person works the 2 Full Minutes/1 Person Rests

Score= Total Sandbag OTS/Ball Slams through out the 12-mins

 

L1: 140/100, T2B, 200m Run

L2: 120/80, T2B, 200m Run  

L3: 100m Run, K2E, Remaining time: Slam-balls (35/25)

L4: 100m Run, 10 Ab-mat Sit-ups, Remaining time: (Slam-balls 20/15)

 

(3-min Rest)

 

For Time: Against 9-Minutes…

30 Front Squats

30 Hang Power Cleans

30 S2OH

How to get through the workout:  1 Person holds a Double KB FR Position/1 Person Works

**If the Static FR Hold drops all work stops

L1: 135/95, 52/35

L2: 95/65, 44/30

L3: 75/55, 25/20

L4: DB Everything