Teams of 2-3 complete
4 Cycles of:
In 6 minutes complete
600 Meter Row (200 M sprints)
As many Rounds as possible of
10 Burpees
10 Air Squats
Complete Row 1 person at a time in 200 M Sprints
2 people working on AMRAP- All reps must be completed in order before starting another round.
1 Minute rest after each cycle.
Score for total whole rounds per cycle.
Part A:
7×1 Max Sumo Deadlift
Part B: (To be done in back room)
AMRAP in 12 Minutes:
2 Wall Walks
8 Push-Ups
12 Deadlifts @ Bodyweight
For Time:
100’ Single Arm KB Lunge
50 DB Behind the Neck Sit-Ups #15#10
200’ Single Arm OH KB Lunge
50 DB Behind the Neck Sit-Ups
100’ Single Arm KB Lunge
In 10 Minutes, climb the ladder 3, 6, 9…
Box Jumps 24’’/20’’
Dips
Rest for 1 minute then descend the ladder beginning with number of last completed
round.
Score for Rounds and Reps/ Time
For 15 minutes or until you reach 100 Burpees:
Every minute on the minute, complete:
5 Deadlifts #185/#135
With remaining time, max rep burpees.
For Time:
100’ Weighted Lunge #135/#95 (bar on back)
20 Squat Cleans #135/#95
200’ OH Walk #135/#95
20 Squat Cleans
100’ Weighted Lunge
