Month: July 2022

16min AMRAP: (With a Partner)

20 Cal Row
15 Burpees
10 Thrusters (95/65)

20 Cal Row
15 Burpees
10 Thrusters (135/95)

20 Cal Row
15 Burpees
10 Thrusters (155/105)

20 Cal Row
15 Burpees
10 Thrusters (185/125)

20 Cal Row
15 Burpees
AMRAP… Thrusters (205/145)

For score:

On a 24min Continous clock:

1 set every 4mins
-400m Run
-Max Cal AB in remaining time

*score is total Calories in Bike

10 Sets:

1 Hang Snatch + 1 Snatch (RPE 5-8)
(Do not touch and Go)

7 sets: (Not For Time)

3 Bench Press (RPE 6-8)(add weight each set)
6 Chin Ups (Weighted if Possible)
12 GHD sit ups (20 Ab Mats)
32 DU (Unbroken)

For time: (With a Partner)

10 DB Thrusters (50/35)
30 Burpee Pull Ups

20 DB Thrusters
50 Pull ups

30 DB Thrusters
30 Burpee Pull ups

40 DB Thrusters
50 Pull ups

*18min Cap

*Partners Split work anyway needed

**Burpee Penalty for dropping DB from above your ankle for the entire class. Penalty must be assessed before anyone can start back on the workout