WORKOUTS

AMRAP Ascending Ladder in 12 minutes

2 Wall Ball Shots - Partner 1

2 Synchronized Burpees

2 Wall Ball Shots - Partner 2

2 Synchronized Burpees

4 Wall Ball Shot - Partner 1

4 Synchronized Burpees

4 Wall Ball Shots - Partner 2

4 Synchronized Burpees

6 Wall Ball Shots - Partner 1

6 Synchronized Burpees

6 Wall Ball Shots - Partner 2

6 Synchronized Burpees

etc...

AMRAP 12Mins

7 Lateral Over The Pumpkin Burprees

(to replace the burpees athletes will use a medicine ball )

15/10 Calorie Row

RX

3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lbs)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lbs)

INTERMEDIATE

3 Right-Arm Dumbbell Hang Clean-and-Jerks (40/25 lbs)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (40/25 lbs)

SCALED

3 Right-Arm Dumbbell Hang Clean-and-Jerks (35/20 lbs)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (35/20 lbs)

Partners switch after each full round.

3 Rounds For Time

15Min TIME CAP

0:00-12:00 Min Running Clock

-BREAK-

12:00-15:00

RX

400M Medicine Ball Run (Partners Run Together)

60 Power Snatches (95/65)

80 Toes To Bar

12:00-15:00 Hand-stand Push Ups

Intermediate

400M Medicine Ball Run (Partners Run Together)

60 Power Snatches (85/55)

80 Knees Raise

12:00-15:00 Hand Release Push Ups

Scaled

200M Medicine Ball Run (Partners Run Together)

60 Power Snatches (65/45)

80 Weighted Sit Up 25/15

SINGLE TEAMMATE FAT BAR FARMERS HOLD

AS HEAVY AS POSSIBLE

RX:

1 CLEAN + 1 SPLIT JERK + FRONT SQUAT + JERK + CLEAN

INTERMEDIATE:

2 CLEAN + 1 JERK + 2 FRONT SQUATS

SCALED

2 HANG CLEANS + 2 FRONT SQUATS + 2 PUSH PRESSES

SINGLE TEAMMATE MAX DOUBLE UNDERS