12 min AMRAP:
3 Hang Power Cleans (185/115)
6 Box Jumps (24/20)
9 Toes2Bar
12 HR Push-ups
then…
500 m row x 2
OR
1 min on AD
OR
30 GHD sit-ups & back extensions
2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)
then…
21-15-9 reps for time of:
– Front squat (95/65)
– Push Press
– 100 m run
AMRAP in 12 mins:
1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…
then…
May Challenge pt. II
A. Bench Press 3-2-1-1-1; rest 2 min
B1. 15 T2B; rest 20 seconds x 4
B2. 15 tall box jumps; rest 1 min x 4
C. Max handstand hold; rest 2 min x 3
Back Squat 20 rep max (increase load by 5 or 10 lb if able)
then…
13 min amrap
– 13 Deadlifts (185/115)
– 13 Butterfly Sit-ups (completely vertical at top)
– 100 m run
Find 1RM Strict Press in 10 min
then…
For time:
50 Double Unders
6, 5, 4, 3, 2, 1
– Clean & Jerk 135/95#
– Burpee
50 Double Unders
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
