“Kelly” 5 Rounds For Time Run 400 Meters 30 Box Jumps 24/20” 30 Wall Ball Shots 20/14#
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Establish a 1 Rep Max Strict Press “Grace” For Time 30 Clean and Jerks 135/95#
“Lynne” 5 Bouts Max Bench Press (Bodyweight) Max Pull-up (Strict Or Kipping) Rest as Needed Between Sets/Exercises No Time Component
In Partners, 20 Minutes AMRAP 20 Synchro Wall Ball Shots 40 Calorie Row Non Rowing Partner Must Perform 50′ DB Farmer Carry Lunge Level 1 – 20/14#, 30/20# DB’s Level 2 – 30/20#, 45/30# DB’s
3 Tough Sets Weighted Dip x 5 16 Minutes EMOM, For Total Reps Level 1 Min 1 – Pushups Min 2 – 45 Seconds Max Calorie AB Level 2 Min 1 – 2 Bar Muscle-ups + Pushups Min 2 – 45 Seconds Max Calorie AB Level 3 Min 1...
Strict Press 3-3-3-1-1-1 Start Your 3’s at 1-2% Increase From Last Week Last Week of This! 8 Minutes AMRAP Level 1 10 Double Unders 9 Hang Power Cleans 6 Push Press 95/65# Level 2 – 30 Dubz, 115/75# Level 3 – 30 Dubz, 155/105# Shoulder to Overhead L2 and...