Compete

AMRAP 20:
50 Wall Balls 14/20
50 Double Unders
40 Box Jumps 20/24
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans 100/145 M75/105
20 Jerks 100/145 M75/105
10 Power Snatches 100/145 M75/105
10 Ring Muscle-ups
*Score = Rounds + Reps

Train

AMRAP 20:
50 Wall Balls 14/20
50 Double Unders
40 Box Jumps 20/24
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans 100/145 M75/105
20 Jerks 100/145 M75/105
10 Power Snatches 100/145 M75/105
10 Burpee Strict Pull-ups
*Score = Rounds + Reps

 

Sweat

AMRAP 20:
50 Wall Balls 14/20
50 Double Unders
40 Box Jumps 20/24
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Power Cleans 65/95 M55/85
20 Jerks 65/95 M55/85
10 Power Snatches 65/95 M55/85
10 Burpee Pull-ups
*Score = Rounds + Reps

 

AFTER PARTY– 4 RNDS

15 Sec L- Hang
15 GHD Sit Up
1 Min Rest
then:
2 RDNS
10 Quadruped Walks FWD
10 Quadruped Walks BKWD
:20 Sec Quadruped Hold
20 Russian Twists

AT HOME:
AMRAP 20:
60 AbMat Sit UPs
50 Single Dumbbell Jump Squats
50 Double Unders
40 Single Dumbbell Step Back Lunges
40 Alternating High Plank Dumbbell Rows
30 Burpees
30 Double Dumbbell Power Cleans
20 Double Dumbbell Push Jerks
20 Single Dumbbell Alternating Power Snatches
10 Double Dumbbell Devil’s Presses