15 min AMRAP
Heavy double bench press 15 minute amrap 18 swings 2 1.5 15 pull-ups 15 box jumps 24/20 18 ghd’s
8 min AMRAP
Snatch, hit a heavy double Then 8 min AMRAP 10 burpees 15 wall ball (20/14)
15min AMRAP
Squat, hit a heavy double Then 15 min AMRAP 5 push-ups 10 squats 15 sit-ups 200 m run
4 Rounds for Time
Clean and jerk 8×1 starting at 70%. No misses. 4 RFT 5 HSPU 10 Pull-up 15 wallball (20/14)
20 min AMRAP
Bench Press 5×3, start at 80% work up to 3RM 20 min AMRAP 50 double unders 6 DB Snatch (45/35) CT (75/50) 12 Med Ball Clean (20/14) 18 GHD Sit-ups
10 min AMRAP
Snatch 8×1 starting at 70% no misses Then 10 min AMRAP 5 box jump burpee (30/24) 5 OHS (185/135)
500m Row
Deadlift, heavy triple Then Barbell Shrugs 3×5 70% of deadlift max Then Row 500 m
Angie
Monday Squat 3×3 For the board Angie