5×4@65-75%
AMRAP 3:00 x 4
3 BB Bicep Curls
6 BB Shoulder Presses
9 HR Push Ups
12 Air Squats
Rest 1:00 between rounds
Score will be converted to total reps each round.
For Time:
30-20-10
Deadlifts
HSPU
*100 DUs after each round
-into-
10-20-30
Shoulder 2 Overhead
Pull Ups
*25/18 Ass Bike Cals after each round
10-8-6-4-2
*build with each set. Have a goal of ending your last set of 2 around 80+%.
For Time:
200 Overhead Squats
*Every time you break complete:
8 Wall Balls
8 KB Swings
8 Pistols
Complete OHS with an empty barbell.
time cap: 15
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-rest 5 mins and begin part 2
7-Minute AMRAP of:
Burpees to a 6″ target
AMRAP x 20
20 Ass Bike Cals
*rest 1 min between rounds
Rower/Ski: 35 Cals
3 Rounds:
10 Filly Presses (2 DBs)
8 Push Ups
6 Ring Dips
CrossFit Wig Wag 