banglim

Clean & Jerk

10 Rep Max

“Clean Freak”

AMRAP 12:

2 Squat Cleans*

40 Double Unders

8 Toes to Bar

* Add 2 Squat Cleans Every Round

FX: 95/65

RX: 115/85

RX+: 135/95

“Stickler”

10 Rounds For Time:

8 Deadlifts

6 Ring Dips

4 Pull-ups

200 Meter Run

Time Cap: 20 minutes

FX: 135/95, Boxed Dips, Elevated Ring Rows

RX: 155/105

RX+: 185/135; Strict

Push Press

1 Rep Max

“Omar”

[HERO]

For Time:

10-20-30 Thrusters (95/65)

15-25-35 Bar-Facing Burpees

Time Cap: 15 Minutes

FX: 45/35

RX: 75/55

RX+: 95/65

“Boat Race”

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds.

Score is total time, including rest.

FX: <20 Minutes

RX: <18 Minutes

“31 Heroes”

[TEAMS OF 2]

AMRAP 31

Partner A performs AMRAP of:

8 Thrusters

6 Rope Climbs

11 Box Jumps

While Partner B performs:

400 m DBall Run

Partners switch after each Run.

FX: 115/85; 20/18; 20/14

RX: 135/95; 24/20; 40/20

RX+: 155/105; 30/24; 50/30

Power Snatch

10 Rep Max

“Drive, Chip, & Putt”

For Time:

50 Power Snatches

30 Bar-Facing Burpees

1,000/800 Meter Row

Time Cap: 15 Minutes

FX: 75/55

RX: 95/65

RX+: 115/85

“Square Dance”

AMRAP 20:

27 AbMat Sit-ups

21 Dumbbell Bench Press

15 Pull-ups

9 Shuttle Runs

FX: 35s/25s

RX: 50s/35s

RX+: 50s/35s; C2B

Front Squat

5 Rep Max

“I Am 12”

AMRAP 12:

60/50 Calorie Bike

Max Rounds With Time Remaining..

30 Double Unders, 1 Front Squat

30 Double Unders, 2 Front Squats

30 Double Unders, 3 Front Squats ….

FX: 95/65

RX: 115/85

RX+: 135/95

“Even Keeled”

5 Rounds For Time:

12 Toes to Bar

400 Meter Run

24 DB Snatches

Rest 1 Minute Between Rounds

Time Cap: 27 Minutes

FX: 35/25; Leg Raises

RX: 50/35

Split Jerk

2 Rep Max

“Goofball”

AMRAP 15:

30 Wallballs

20/15 Calorie Row

10 Power Cleans

FX: 95/65; 14/10

RX: 115/85; 20/14

RX+: 135/95; 20/14