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12min emom
66% of your front squat max
Odd minutes: 3 front squat
Even minutes: 6 back squat
165
3 rounds:
12 thrusters 135
16 bar facing burpees
20 t2b
Time: 15:15
Thrusters 12, 6-6, 6-6
T2b 10-10, 5s, 6-6-3-1-4
I was very happy with the thrusters. Not happy with t2b.
Rounds were 3:17, 6:07, 5:51
Speed squat
4x3 205
Met-Con
AMRAP 15 Minutes
20 Alternating Kettlebell Snatch 53lbs
(10 each arm)
15 Box Jump Overs 24/20″
10 Pull Ups
R: 5+2 bjo
Ub
30min amrap
1 lap plate push
400m run
15 kbs 70#
15 burpees
15 thrusters 45#
15 abmat situps
Rounds: 4 + plate push + 18 situps instead of a half run
5 Rounds
3 Rope Climbs
15 GHD Sit Ups
15 Dumbbell Box Step Overs 24/20″ 50/35s
Time: 17:54
Ub
3. Met-Con
For Time:
21-15-9
Calories on Assault Bike
Ring Dips
Deadlift 275/185lbs
Time: 10:01
Dl 6-5-5-5, 6-5-4, 9
Dips 11-10, 6-5-4, 5-4
4. Interval
AMRAP 3:00 x 4
30 Shoulder to Overhead 115/75lbs
30/24 Calorie Row
Max Bar Muscle Ups in remaining time
Rest 2:00
R1: 3. Mu. S2o as 15-10-5
R2: 5 mu bit i had 10 min rest btw 1 and 2 cuz JB got hurt and I had to change a diaper. S2o as 15-10-5.
R3: 20 cal , s2o as 10-6-5-5-4
R4: 20 cal s2o as 10-6-5-5-4
4 rounds
3min
60 dus
16 box step overs 35# ea hand
Amrap bar facing burpees
Rest 1min
Score is total burpees
Score: 78
21,20,19,18
Speed squat
8x3 at 65%
195
