Amrap 15 1 clean & jerk 95/65 10 sit-ups 2 clean & jerk 10 sit-ups …….. increase clean & jerk by 1 rep each round. Sit-ups are static. Rx+ 135/95 Edit: didn’t think about the fact most did clean & jerk in the last one because I snatched. Oh well. My bad.

For time: 5 Rounds of: 15 ground to overhead 65/45 10 front squats 65/45 5 pull-ups Ground to overhead can be snatched or clean and jerk. Squats: hip crease below the knee, stand up to FULL extension. Hips in line with the shoulders.

WOD 600. Wow AMRAP 20 minutes12 calorie row12 burpees30 double unders / 75 jump rope There’s no where to hide in this one. My suggestion is to pick your strength and push it. Then maybe 75% on the rest.

For time: 4 rounds of 15 shoulder to overhead 95/65 20 kb swings 53/25 10 pull-ups Rest 2 minutes Score total time. Don’t count the last rounds rest period. Each round should be considered a full blown sprint.

Amrap 20 20 deadlift 135/95 30 pushups 40 sit-ups Rx+ 185/135. Don’t even consider using either weight if you can’t deadlift that weight 20 times unbroken without rounding your back. Be safe. If it hurts, stop.

Amrap 15 10 per side kb hang snatch 35/little red 10 per side front rack split squat 35/little red 10 burpees Split squat: step back like a lunge. Knee goes does. Stand up but don’t bring feet together. kb in front rack. Fist under chin, elbow tucked.

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