Part A 6 minute AMRAP Sandbag Floor Press Ring Row Sandbag Squat Part B 16 minute AMRAP In teams of two, alternate partners every minute. Each partner picks up where the other partner leaves off. 10 Deadlifts (135/95) 5 Hang Power Snatches (135/95) 3 Overhead Squats (135/95)
Part A In teams of two. Alternate movements. 20 minute AMRAP 20 Wallballs (20/14) 5 Deadlifts (225/155) 12 Box Jumps (24/20) Part B 3 Rounds of Superset Max Push-ups 10 Reverse Fly 10 Supinated Bicep Curl
“Get Low” 3-6-9 reps of: Strict Ring Muscle-ups (Strict Ring Pull-up, Strict Pull-up-increase reps if needed) Triple Unders (scale with DU or TU attempts) Squat Snatch (155/105) Rest 3 minutes 3-6-9 reps of: Push press (155/105) Weighted Pistols (55/35) (reps are per leg) (scale with weighted reverse lunge) Strict HSPU (scale with box but challenge to make it really difficult) Rest 3 minutes 3-6-9 reps of: Sandbag Front Squat (140/100) Sandbag Push Press
24 minute AMRAP 6 Hang Power Clean and Jerks (135/95) 6 Bar-facing Burpees *This will be done with a partner. One partner completes AMRAP by themselves for 3 minutes while the other rests. Then the partners switch. Each time a switch is made, the working partner picks up where the resting partner left off.