Team Training
3 rounds for time:
7 DBall Over the Shoulder
30′ Hand Walk
7 Ring Muscle-ups
5:00 AMRAP (Men)
30 Power Cleans 165lbs
15 Rope Climbs
5:00 AMRAP (Women)
60 Pistols
20 Strict HSPU
(Rest 1:00)
(Pick up where the other group left off)
4:00 AMRAP (Men)
60 Pistols
20 Strict HSPU
4:00 AMRAP (Women)
30 Power Cleans 121lbs
15 Rope Climbs
One athlete works at a time. Completed as a relay, order must stay the same.
200 Double unders
50 Power Snatch (men)/Clean (women) 100lbs Power
20 Ring Muscle-ups
50 Kettlebell Swings 70/53
50 Toes to Bar
50 Wall Ball Shots 20/14
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Weightlifting
Snatch
85% 2×1
90% 3×1
Clean + Jerk
85% 2x (1+1)
90% 2x (1+1)
Back Squat
2×3 -choose weight-
3×2 -choose weight-
GHD Situps
4×15 -unweighted-
