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Amrap 15 5 pull ups 10 goblet squats 53/35 20 sit-ups 40 double unders/ 80 jump rope Goblet squat: hold…

2 Rounds for time: 500m row 50 kb hang snatch 35 (50 total per round. Alternate as needed) 50 push…

AMRAP 12 12 deadlift 65/45 9 hang clean 6 shoulder to overhead *deadlift – lock it out. It’s easy with…

EMOM 24 (Every minute on the minute) M1: 5 pull-up 10 push up M2: 15/10 calories rowing M3: 20 sit-ups…

For time: 50 barbell snatch 65/45 60 kb hang snatch (30 per side) 35/little red 70 burpees

10 Rounds for time: 3 pull ups 5 shoulder to overhead 95/65 10 sit-ups

Amrap 12m 1 clean & jerk 95/65 1 cal rowing Increase by 1 rep each round. Example: round 4 =…

For time 100 kb swings 53/35 50 burpees *arms are locked out at the top of kb swings. Ears between…

3 Rounds for time 30 calories rowing 30 trap bar deadlift 145/95 (bar 55)

Amrap 15 15 snatch 65/45 15 push-ups 15 sit-ups -for 45lb snatch, bar just needs to go below the knees.