A) Every 2:00 for 8:00
4-4-3-3 Push Press-
15 Hanging Knee Tucks
B) 14:00 AMRAP
8 KB Swings (70/53)
8 Pull Ups
:45 Plank Hold
Score: Rounds+Reps

A) 10:00
4-4-3-3 Back Squat

B) For Time: (15min cap)
8-7-6-5-4-3-2-1
Hang Cleans (95/65)
Burpee Over Barbell
1-Arm DB Strict Press (45/25)
Score: Total Time

5 Rds x 4:00 AMRAP
Each 4:00 AMRAP is
2 “L” Laps
1 Wall Walks
Max Man Makers
Rest 1:00 Between Rounds
Score: Total Reps Man Makers

6RFT (26:00 Cap)
200m Row
10 KB Squat Cleans (53/35)
20 Wtd. Split Squats (10 per leg)
30 Mountain Climbers (total)
Score: Total Time

 

5 Rds x 5:00
In a 5:00 window Complete
5 Pull Ups
10 Jiu Jitsu Get Ups (5R/5L)
10 SA DB Thrusters (5R/5L) (40/20)
20 Med Ball Russian Twists (20/10)
15 Bottom Half Burpees
Once finished, Rest until next 5:00 Window

 

 

28:00 AMRAP
2 “L” Laps
20 Medball Slams
20 Push Ups
20 Hollow Rocks
Score: Rounds+Reps