25:00 AMRAP
Partner 1:
400m Run
Partner 2:
20 Plate Ground-to-Overheads (45#/25#)
10 Plate Overhead Walking Lunges (45#/25#)
20 Sandbag Squats
10 Pushup Sandbag Drags
Switch when running partner completes 400m Run
1900 01 01
Every 2:00 x 4 Rounds:
5 Atlas Stone Sumo Squats
10m Atlas Stone Carry
5 Burpees
10m Atlas Stone Carry
5 Atlas Stone Sumo Squats
3 Rounds for Time:
400m Run
20m Bear Crawl
20m Crab Walk
20m Kettlebell Walking Lunges (53#/35#)
10 Kettlebell Deadlifts (53#/35#)
10 Kettlebell Alternating Hang Power Cleans (53#/35#)
1900 01 01
Sprints (9:00 total)
6x100m shuttle sprints, 50m out/50m back. New sprint every :90.
*Score is the average between your FASTEST and your SLOWEST sprint (Time1 + Time2) / 2.
12:00 AMRAP
Partner 1:
Dead Hang
Partner 2:
Max Row Calories
Partner 2 can only row while Partner 1 dead hangs
Must transition with animal movement
1900 01 01
1 repetition on each side
For Time:
60 Mountain Climbers
50 Sit-Ups
40 Toes-to-Bar
30 V-Ups
20 Russian Twists
10 Turkish Get-Ups
Mountain Climbers: 2-count
1900 01 01
Strict, kip, any type of pullup is acceptable. Maintain control throughout set.
3 Rounds for Time:
10 Jump Squats
10 Plyo Pushups
10 Jump Lunges
50m Lateral Ape Walks
250m Row
10 Dumbbell Renegade Rows (50#/35#)
10 Dumbbell Power Cleans (50#/35#)
10 Dumbbell Push Presses (50#/35#)
50m Lateral Ape Walks
250m Row
1900 01 01
3 Rounds:
(:30 work / :30 rest each)
Lateral Ape Walks
Bear Crawls
Crab Walks
Plank Hold
Spider-Man Pushup Crawl
Score = Total Reps from slowest round
1900 01 01
30:00 AMRAP
2 Dumbbell Manmakers (50#/35#)
4 Tire Flip / Burpee Tire Jumps
6 Dumbbell Step Ups (50#/35#)
400m Medicine Ball Run (20#/14#)
1900 01 01
Every 2:00 for 10:00
30-20-10
Dumbbell Deadlifts (50#/35#)
Dumbbell Walking Lunges (50#/35#)
Jump Squats
Hand-Release Pushups
400m Run
1900 01 01