AMRAP 12

• 60 double-unders
• 40 wall balls
• 30 pull-ups
• 20 hang power cleans
• 10 shoulder-to-overhead

FOR TIME:

• 1000m row
• 50 thrusters
• 30 bar muscle-ups

Interval of 2 - 2 - 2 - 3 min with 1min rest between intervals

• 12 pistols
• 10 wall-facing handstand push-ups
• 2 legless rope climbs
• max handstand walk in remaining time

FOR MAX WEIGHT

• 1 rm clean & jerk

FOR TIME

• 30 burpee box jump over
• 40 wall balls
• 20 deadlift
• 50 chest-to-bar pull-ups
• 20 deadlift
• 40 wall balls
• 30 burpee box jump over

FOR TIME

• 50 toes-to-bar
• 35 double dumbbell hang snatches
• 20m double dumbbell overhead walking lunge

FOR TIME

• 2500/2200m bike-erg
• 150 double-unders
• 1250/1100m row
• 150 double-unders
• 600/500m ski-erg

BLOCK 1:

6 rounds:

• 2:30min run
• 0:30min jogging recovery

3min rest into

BLOCK 2:

AMRAP 20

• 300m ski
• 20 dumbbell snatch
• 20 dumbbell push press

Workout 5

FOR TIME 21 - 15 - 9

• Barbell Thrusters
• Calorie Row
• Burpee Over Rower

Workout 6

• 1RM Clean and Jerk

FOR TIME

• 150 wallballs
• 75 toes-to-bar