FRIDAY 120216
AMRAP in 20 minutes of:
5 shoulder to overheads, 50/35kg
10 deadlifts, 50/35kg
15 box jumps, 24/20″
As one partner performs the AMRAP the other partner will run 400m. Rotate positions after each run and continue the AMRAP from it’s current place.
TUESDAY 090216
For time:
3 rounds:
6 power cleans, 85/55kg
15 box jumps, 24/20″
2 rounds:
9 power cleans, 85/55kg
21 box jumps, 24/20″
1 round:
12 power cleans, 85/55kg
27 box jumps, 24/20″
MONDAY 110116
For time:
60 box jumps, 24/20″
40 hand release push-ups
20 deadlifts, 120/80kg
45 box jumps, 24/20″
30 hand release push-ups
15 deadlifts, 120/80kg
30 box jumps, 24/20″
20 hand release push-ups
10 deadlifts, 120/80kg
THURSDAY 241215
6 rounds for time of:
5 pull-ups
10 handstand push-ups
15 box jumps, 24/20″
20 kettlebell swings, 24/16kg
TUESDAY 151215
AMRAP in 20 minutes of:
5 burpee box jumps, 30/24″
10 push jerk, 60/40kg
Run 200m