Author: Jenna

Back Squat 10-8-6 | 8-6-4* “YOUR THIGHNESS” 5 ROUNDS FOR TIME 20 Unbroken Wall Balls* 20 Push-Ups

AMRAP x 20 MINUTES (ALL TRACKS) 200m Run* 25 Reps* Options for movements: Sit-Ups Push-Ups Alt DB Snatches Ball Slams *Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

EVERY 8:00 x 3 SETS 50/40 Cal Row 40 Box Jump Overs 20 Chest to Bar Pull-Ups -Rest w/ Time Remaining-

Deadlift 10-8-6 | 8-6-4* Performance: FOR TIME 20 Sumo Deadlifts 40 Back Rack Alt. Lunges 60 Russian KB Swings 40 Back Rack Alt. Lunges 20 Sumo Deadlifts

Push Jerk 10-8-6 | 8-6-4* Performance: AMRAP x 12 MINUTES 16/13 Cal Bike 12 Toes to Bar 8 Burpees Over Bar 3 Shoulder to Overhead

AMRAP x 27 MINUTES 2:00 Cardio Choice 10 Strict Pull-Ups 5 DB Front Raise + Lateral Raise* 2:00 Cardio Choice 10 DB Pull-Overs (Athlete Choice)** 5 Strict Toes to Bar

Three Wise Men Tribute “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans 20 Pull-Ups Rest 2 minutes, and then… “Beau”Complete as many rounds and […]

Performance: AMRAP x 15 MINUTES 18/14 Cal Row 6 Hang Power Snatch 12 Strict Handstand Push-Ups 6 Hang Power Snatch

FOR QUALITY 80/65 Cal Bike -Immediately Into- 3 ROUNDS 50 Sit-Ups 20 Back Rack Lunges -Immediately Into- 80/65 Cal Bike

“DEVIL ON MY SHOULDERS”* FOR TIME50 Burpees15 Ring Muscle-Ups50 Burpees