Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”

Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”

Part A:

Work on Building to HEAVY 1 REP POWER CLEAN

Part B:

[Teams of 2]
AMRAP 20:
Partner 1: Max Rounds of “DT” (155/105)
Partner 2: 400 Meter Run

1 Round of “DT” =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Switch stations upon completion of run
*Pick-up where partner left off on “DT”

*Score = Total Rounds + Reps of “DT”

[TEAMS OF 2]
On the 1:30 x 20 Rounds:
10 Dumbbell Snatches (50/35) (35/20)
30 Double Unders
Max Calories

* Each Partner Completes 10 Rounds
*Partner 1 starts at 0:00
*Partner 2 starts at 1:30

*Score = Total Calories

[TEAMS OF 2]
On the 1:30 x 20 Rounds:
10 Dumbbell Snatches (50/35) (35/20)
30 Double Unders
Max Calories

* Each Partner Completes 10 Rounds
*Partner 1 starts at 0:00
*Partner 2 starts at 1:30

*Score = Total Calories

[TEAMS OF 2]
On the 1:30 x 20 Rounds:
10 Dumbbell Snatches (50/35) (35/20)
30 Double Unders
Max Calories

* Each Partner Completes 10 Rounds
*Partner 1 starts at 0:00
*Partner 2 starts at 1:30

*Score = Total Calories

“BARBARA”

5 Rounds for Time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds

*Score = Time it takes to complete the workout

“BARBARA”

5 Rounds for Time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds

*Score = Time it takes to complete the workout

“BARBARA”

5 Rounds for Time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds

*Score = Time it takes to complete the workout

[RUN]

3 Sets:

500 Meters at Fast Pace

90 Seconds Rest

400 Meters at Fast Pace

90 Seconds Rest

300 Meters at Fast Pace

Rest 5 Minutes Between Sets

[ or … ROW]

3 Sets:

625 Meters at Fast Pace

90 Seconds Rest

500 Meters at Fast Pace

90 Seconds Rest

375 Meters at Fast Pace

Rest 5 Minutes Between Sets

[or … BIKE]

3 Sets:

1,250 Meters at Fast Pace

90 Seconds Rest

1,000 Meters at Fast Pace

90 Seconds Rest

750 Meters at Fast Pace

Rest 5 Minutes Between Sets

[RUN]

3 Sets:

500 Meters at Fast Pace

90 Seconds Rest

400 Meters at Fast Pace

90 Seconds Rest

300 Meters at Fast Pace

Rest 5 Minutes Between Sets

[ or … ROW]

3 Sets:

625 Meters at Fast Pace

90 Seconds Rest

500 Meters at Fast Pace

90 Seconds Rest

375 Meters at Fast Pace

Rest 5 Minutes Between Sets

[or … BIKE]

3 Sets:

1,250 Meters at Fast Pace

90 Seconds Rest

1,000 Meters at Fast Pace

90 Seconds Rest

750 Meters at Fast Pace

Rest 5 Minutes Between Sets

[RUN]

3 Sets:

500 Meters at Fast Pace

90 Seconds Rest

400 Meters at Fast Pace

90 Seconds Rest

300 Meters at Fast Pace

Rest 5 Minutes Between Sets

[ or … ROW]

3 Sets:

625 Meters at Fast Pace

90 Seconds Rest

500 Meters at Fast Pace

90 Seconds Rest

375 Meters at Fast Pace

Rest 5 Minutes Between Sets

[or … BIKE]

3 Sets:

1,250 Meters at Fast Pace

90 Seconds Rest

1,000 Meters at Fast Pace

90 Seconds Rest

750 Meters at Fast Pace

Rest 5 Minutes Between Sets

Part A:

Every 90 seconds (5 rounds) building to the load you are working with in Part B:

Part B:

21-15-9-9-15-21:

Deadlifts @weight(225/155) (155/105) (135/95)

Burpees

[ALL TRACKS]

Partner Accessory

AMRAP 8:

Meter Row

P1: Max Meter Row

P2: Deadlift Hold

* Switch Every Break On Deadlift Hold

* Can Only Row When Partner Is Holding

(same weight as Part B)

Part A:

Every 90 seconds (5 rounds) building to the load you are working with in Part B:

Part B:

21-15-9-9-15-21:

Deadlifts @weight(225/155) (155/105) (135/95)

Burpees

[ALL TRACKS]

Partner Accessory

AMRAP 8:

Meter Row

P1: Max Meter Row

P2: Deadlift Hold

* Switch Every Break On Deadlift Hold

* Can Only Row When Partner Is Holding

(same weight as Part B)

Part A:

Every 90 seconds (5 rounds) building to the load you are working with in Part B:

Part B:

21-15-9-9-15-21:

Deadlifts @weight(225/155) (155/105) (135/95)

Burpees

[ALL TRACKS]

Partner Accessory

AMRAP 8:

Meter Row

P1: Max Meter Row

P2: Deadlift Hold

* Switch Every Break On Deadlift Hold

* Can Only Row When Partner Is Holding

(same weight as Part B)