Death By BBJ & Pull-ups

Death by Burpee Box Jumps & Pull-ups
Minute 1 – 1 Burpee Box Jump & 1 Pull-up
Minute 2 – 2 Burpee Box Jumps & 2 Pull-ups
Minute 3 – 3 Burpee Box Jumps & 3 Pull-ups
.. Continue to increment by 1 rep each minute, until work can no longer be completed within the minute
*Rest remainder of each minute
*Score is farthest round completed – Minute 10/10 Burpee Box Jumps & 10 Pull-ups = score of 10

Squat Snatch 2-2-1-1-1

Squat Snatch for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 1 rep @ 75%
#4: 1 rep @ 80%
#5: 1 rep @ 85%

Endurance on Wednesday!?

2 Rounds, 15 Minutes on the Clock:
1 Mile Run Buy-in

AMRAP w/Remaining Time Of:
15 Kettlebell Swings (50/35)
10 Goblet Squats
15 Sit-ups
*Rest 2 minutes between rounds, pick up where you left off

Rx+ Sub KBS for KB Snatch & keep even between hands

Front Squat 5-5-3-3-3

Front Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%

2×6 – Snatch & Gymnastics

6 Minute AMRAP of:
10 Alternating Dumbbell Snatch (35/25)
10 C2B Pull-ups
10 DB Overhead Lunge
*Rest 2:00
6 Minute AMRAP of:
10 Alternating Dumbbell Snatch (35/25)
10 Pull-ups
10 Handstand Push-ups
*Rounds scored separately

Rx+50/35

It’s All In The Hips

For Time:
40 Box Jumps (24/20)
20 Hang Power Clean (95/65)
20 Mountain Climbers (L+R=1)
30 Box Jumps (24/20)
15 Hang Power Clean
15 Mountain Climbers (L+R=1)
20 Box Jumps (24/20)
10 Hang Power Clean
10 Mountain Climbers (L+R=1)

Rx+ (135/95)

Intervals Are The Freaking Best

10 Rounds with 2:00 on the Clock:
25 Double Unders
12 Alternating Dumbbell Snatch (35/25)

Rx+ Alternating Dumbbell Squat Snatch @50/35
*If you’re unable to dumbbell squat snatch with good form and both feet on the ground, make it 16 reps at power

370/410 possibke

12 Minutes Straight Up

12 Minute AMRAP of:
20 Wall Balls (20/14)
10 Pull-ups
10 Hand Release Push-ups
*5 Mountain Climbers (L+R=1) every time you break up the wall balls. Break = pausing, dropping the ball, or anything that would be conceived as a break.
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