Author: Jenna

AMRAP x 14 MINUTES 5 Strict Pull-Ups 8 Alt. DB Hang Power Clean to Overhead 12/10 Cal Row *Add 4 Reps after each full round.

“TOMBSTONE” teams of 2. 4 SETS AMRAP x 4 MINUTES 10 Front Squats (Athlete Choice) 10 Toes to Bar -Rest 1:00 b/t Sets-

Deadlift ON A 22:00 RUNNING CLOCK… Build to a 1-Rep Deadlift Performance: FOR TIME 800m Run 20 Deadlifts 400m Run 10 Deadlifts

AMRAP x 24 MINUTES Max Cal Machine of Choice* Every 3:00 not including 0:00, complete 10 Alt. Renegade Rows + 15* Slam Balls Single Arm DB Clean * Jerk

3 ROUNDS FOR TIME 20 Power Snatch 50 Sit-Ups* 10 Bar Muscle-Ups

Back Squat ON A 22:00 RUNNING CLOCK… Build to a 1-Rep Back Squat Performance: IN TEAMS OF 2… ON A 12:00 RUNNING CLOCK…* 150/125 Cal Bike -Max Synchro Burpees in Time Remaining-

Push Jerk Take 20:00 To Establish Today’s 1 Rep Heavy Push Jerk AMRAP 8 Minutes 35 Double Unders* 5 Push Jerks (75% of 1-Rep)

AMRAP x 18 MINUTES* 20/15 Cal Bike 10 DB Renegade Rows *Every 3:00, not including 0:00, complete a 200m Run.

IN TEAMS OF 2… AMRAP x 14 MINUTES* 1 Power Clean (Athlete Choice) 2 Box Jump Overs (Athlete Choice) 3 Chest to Bar Pull-Ups *P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

Back Squat 12-10-8* Performance: ON A 16:00 RUNNING CLOCK… 2000/1800m Row -Immediately Into- AMRAP In Time Remaining… 10 Thrusters 10 Up-Downs Over Bar 15 Sit-Ups