Fitness
AMRAP 3:00
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up
(rest 3:00)
AMRAP 4:00
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up
(rest 3:00)
For time:
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up
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Competitor
2 rounds:
12 Rear Delt Fly
12 Plate Raise
12 Lateral Raise
15 Tube External Rotation
15 Band Triceps Pushdown
AMRAP 10:00
2 Ring Muscle-up
4 Handstand Push-up
8 Russian Kettlebell Swing 70/53
5 rounds for total reps:
1:00 to complete.
12/9 Calorie Assault Bike
Max Strict Pull-up
(rest 1:00 between rounds)
3 rounds:
8-12 Front Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
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Weightlifting
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 5×1
Pause Power Clean (:02 AK)
75% 4×3
For load:
Close Grip Bench Press 8-5-5-3-3-3
For load:
Weighted Dip 8-5-5-3-3-3
For load:
Triceps Extension 12-10-8-6
“Nothing is built on stone; all is built on sand, but we must build as if the sand were stone.”
~Jorge Luis Borges
