Author: cara jones

5×5 Wallwalks (Open standards)

-if modifying wallwalks do 5×10 of hardest progressions

For Score:
3min AMRAP:
20/15 Cal AB
30 Wallballs (20/14)
20 Burpees

-1min Rest

3min AMRAP:
20/15 cal AB
30 Wallballs (20/14)
20 Burpees

-2min Rest

For time:
20/15 Cal AB
30 Wallballs (20/14)
20 Burpees

*10min Cap
*2 scores total reps and Final Time

21min Alt. EMOM

-30 DU
-3 Squat Snatch (155/105)
-10 Pull ups

*Modify as Needed

5RFT:

15/12 Cal AB
8 T2B
6 Deadlifts (315/225)

**15min Cap

14 Alt EMOM
-1 Power Clean + 1 Front Squat + 1 Jerk
-6 Bar Facing Burpees

*May add weight to the complex every 2 sets (RPE 6-9)

For Score:

2 Rounds of:

4min Max Cal AB

4min AMRAP:
32 DU
8 KB Swings (53/35)

4min Max Cal Row

No rest in between AMRAPs, total score is calories + Reps. 24mins total working time