AMRAP 20
Buy-in: 1000m Bike

• 3 Muscle-Ups/3 CTB Pull-Ups/6 Ring Rows
• 6 Burpees
• 9 Back Squats
• 12 Bicyle Crunch

@ 11:00 Row 500m

Shoulder Press

• 2-2-2

AMRAP 12:

• 8 Dumbbell Push Jerks (R)
• 8 Dumbbell Step Back Lunges
• 8 Dumbbell Push Jerks (L)
• 8 Dumbbell Step Back Lunges
• 40 Double Unders

Dumbbells: (50/35)

Deadlift

• 3-3-3-3-3-3

After each set complete:

• 5 Broad Jumps for max distance
• Bike ♀8/♂ 10 calories as fast as possible

Rest 3 minutes between sets.

Goal: Power: (heaviest dead-lift, longest broad jump,
and fastest Echo-bike time)

Scaling: Deadlift

• 3-3-3-3-3-3

After each set complete:

• 3 broad jumps for max distance
• :20 max-effort Echo-bike calories

On thOn the 3:00 x 3 Sets:

• 2-2-2 Back Squats

*Start First Working Set at 82% & Build to Heavy.

AMRAP 10:

• 400 Meter Run*
• 18 Thrusters (95/65)
• 400 Meter Run*
• 15 Thrusters (115/85)
• 400 Meter Run*
• Max Thrusters (135/95)

*Sub: Row 500m/Bike 1000m
*a Fi

rst Working Set at 82% & Build to Heavy.

Skill Work: Power Cleans: 10 singles at light weight for quality

4 Rounds For Time:

• 30/24 Calorie Row
• 20 Box Jumps (24"/20")
• 10 Power Cleans (155/105)

Time Cap: 20 Minutes

30 minutes: (40 on-20 off)

1. Box Step Ups (rx+ weighted)
   
2. Row Calorie
3. Kettlebell Headcutter
   
4. Assault Bike Calorie
5. V-Ups
   

AMRAP 20:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups

Goal: Conditioning + pulling endurance.

​This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

​Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Skill Work: Hang Power Cleans
This is where most begin to cut corners on technique in an effort to increase intensity. Slow it down, if that is you!

7 rounds for time:

• 7 deadlifts
• 7 hang power cleans
• 7 front squats

Rest 1:00 between rounds. ♀ 105 lb/♂ 155 lb

(TEAMS OF 3) AMRAP 25:

• 45 Calorie Row
• 45 Toes to Bar
• 45 Calorie Row
• 45 Thrusters (115/85)

* 3 Men: 45 Calories
* 3 Women: 36 Calories
* 2 Men + 1 Woman: 42 Calories
* 2 Women + 1 Man: 39 Calories

SCORE: Total rounds and reps completed in 25 minutes.

4 Rounds for Quality

• Kipping Practice (culminate into Bar MU or T2B practice)
• Ring Dips, 3-4 sets of 5-10 reps

EMOM for 16

1. 8-10 Bench Press (95/65)
2. 8-10 Strict Pull Ups (Rx+ 5-7 Weighted)
3. 10-12 Calorie Row
4. 8-10/side Forearm Plank Dumbbell Drag (30/20)

Every 5 minutes for 30 minutes​

• 20 RKBS 
• 20 Wall Balls
• 15 Med Ball Weighted Sit Ups
• 15 Pull-Ups

2 Rounds For Time:

• 1,200/1,000 Meter Bike
  
• 25 Power Cleans (115/85)
• 600/500 Meter Row
• 25 Push Jerks (115/85)

Time Cap: 25 Minutes 

Back Squats 

• 8-6-4-2-1

Bike for total Calories

1. :30
2. :20
3. :10

EMOM x 5 Rounds

• M1: DU
• M2: 10 Pull-ups + AMRAP T2B
• M3: Rest

500m Row for time

Bench Press 

• 5-5-4-3-2 reps

80-87.5-95% of 1RM   

​4 Rounds for Time: 

• 400m Run or 500/400m Row 
• 20 Push Up + Pull Across (50/35lb DB) 
• 20 Back Rack Lunge (115/75lb) 

  

For Time (15:00 Cap)

• 500/450m Row
• 50 Walking Lunges
• 50 Double Unders
• 40 Air Squats
• 40 Double Unders
• 30 Jumping Lunges
• 30 Double Unders
• 20 Jump Squats
• 20 Double Unders
• 500/450 Bike

30 minutes: 40 seconds on, 20 seconds rest/ transition​

1. Hang Dumbbell Snatch (50/35)
2. Box Step Ups (Rx+ Goblet)
3. V-Ups
4. Plate Ground to Overhead (45/25)
5. Ski Jumps

Dead-lift 

• 3-3-3-3-3-3-3-3-3-3

3 Rounds

• 15 Pull-ups
• 15/12 Calorie Row
• 15 Power Cleans

Hang Squat Snatch

• 2-2-2-2-2-2-2-2-2-2

4 Rounds For Time

• 12 Overhead Squats (95/65)
• 12 Lateral Burpees Over Bar
• 36 Double Unders

Shoulder Press

• 8-6-4-2-1
  

3 Rounds

• Shoulder Shrugs
  
• Bent Over Shoulder Fly
• Front Raises
  

For time, rest as needed

• 500m row
  
• 300m row
• 100m row