In a 12 minute Window:
100 Wall-balls, 20/14-lbs.
With remaining time,
Max Distance Row
EMOTM for 12 minutes:
1: 10 Ring Rows
2: 10 DB Floor Press
For Time:
100 Object Thrusters
100 Object Rows
100 Object Floor Press
*Partition reps as needed
25 minute AMRAP of:
600m Run
60 Double-unders
30 DB Snatches, 40/30-lbs.
400m Run
40 Double-unders
20 DB Snatches
200m Run
20 Double-unders
10 DB Snatches
25 minute AMRAP of:
600m Run
60 Double-taps
30 Object Snatches
400m Run
40 Double-taps
20 Object Snatches
200m Run
20 Double-taps
10 Object Snatches
Every 2:00 for 6 sets:
Back Squat, 6 reps
12 minute AMRAP of:
6 Double KB Thrusters, 53/35-lbs.
9 Burpees
12 Double KB Deadlifts
3 Sets of:
6 minute AMRAP of:
6 Object Thrusters
9 Burpees
12 Object Deadlifts
Rest 3 Minutes
EMOTM for 30 minutes:
1: 1 Power Clean + 3 Jerk
2: Max Ring Dips
3: Rest
EMOTM for 30 minutes:
1: Max Object Cleans
2: Max Dips
3: Rest
Rest Day
Holleyman-ish
30 rounds for time of:
5 Wall ball shots, 20/14lb
3 Handstand push-ups
2 Devils Press, 50/35lb
30 rounds for time of:
5 Object Thrusters
3 Pike Handstand push-ups
2 Object Devils Press
12 minute EMOTM of:
1: Hang Snatch High Pull + Hang Snatch
2: Snatch High Pull + Snatch
12 minute AMRAP of:
12 Snatch Deadlifts, 115/75-lbs.
9 Hang Power Snatch, 115/75-lbs.
60 Double-unders
24 minute AMRAP of:
12 Object Squats
18 Object Snatches
60 Double-taps
14 minute EMOTM of:
odd: 5 Strict Pull-ups
even: 5 Push Press
14 minute EMOTM of:
odd: 15/12 Calorie Row
even: 12 Burpees
For 35 minutes:
Run for Max Distance
*Every 5:00 complete 20 lunges and 10 push-ups.
4 rounds for time of:
Run 600m
30 Kettlebell Swings, 53/35-lbs.
30 Goblet Squats, 53/35-lbs.
4 rounds for time of:
Run 600m
30 Object Swings
30 Goblet Squats
EMOTM for 32 minutes:
1: Deadlift, 5 reps
2: Rest
3: Max Handstand Push-ups
4: Rest
EMOTM for 32 minutes:
1: Max Object Deadlift
2: Rest
3: Max Pike Handstand Push-ups
4: Rest
