banglim

20 Minutes To Build to: 1 RM Power Snatch

“Is Your Refrigerator Running?” V2

400 Meter Run

40 Pull-ups

400 Meter Run

20 Devil Press

Time Cap: 10 Minutes

FX: 35s/25s

RX: 50s/35s

RX+: C2B; 50s/35s

“Preventative Medicine”

AMRAP 14:

60 Wallballs

50 Box Jumps

40 Burpees

30 Med Ball Box Step-ups*

20 Toes to Bar

*Hold The Med-Ball Across The Chest

FX: 14/10; 20/18

RX: 20/14; 24/20

20 Minutes To Build to: 1 RM Strict Press

“Ungraceful”

EMOM10:

30 Double Unders

Max Clean & Jerks

FX: 115/85

RX: 135/95

RX+: 155/105

‍“Flywheel Battlefield”

20/14 Cal Row

7 Rope Climbs

40/28 Cal Row

14 Dball Over Shoulder

80/56 Cal Row

28 DB Snatch

Time Cap: 28 Min

FX: 2:1 RC; 50/35; 35/25

RX: 70/50; 50/35

RX+: 100/70; 70/50

‍20 Minutes To Build to 1 RM Back Squat

“MLK” [HERO]

For Time:

1,968m Bike (1000m Row)

19 Burpee Pull-ups

63 Thrusters

Time Cap: 10 Minutes

RX: 75/55

RX+: 75/55; BMU; ECHO

‍Power Snatch

On the 3:00 x 3 Sets: 2 Power Snatches

* Start First Working Set at 82% & Build To Heavy

“Uppers & Downers”

AMRAP 10:

1-2-3…Power Snatches

15 Wallballs

FX: 95/65; 14/10

RX: 115/85; 20/14

RX+: 135/95; 20/14

“Ringer”

On the 8:00 x 5 Rounds

30/24 Calorie Row

30 Burpees

30 Sit ups

400m Run

Score: Slowest round

FX:

RX: As written

RX+: 20 GHDs

Strict Press

On the 3:00 x 3 Sets: 2 Strict Press

* Start First Working Set at 82% & Build To Heavy

“Back Up Terry”

AMRAP 12:

8 DB Push Jerks (L)

8 DB Step Back Lunges

8 DB Push Jerks (R)

8 DB Step Back Lunges

40 DU

FX: 35/25

RX: 50/35

RX+: 70/50

Marston

(AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift

10 Toes to Bar

15 Bar-Facing Burpees

FX: 205/145; Knee or Leg Raises

RX: 275/185 RX+: 365/245

Back Squat

On the 3:00 x 3 Sets: 2 Back Squats

Start First Working Set at 82% & Build To Heavy

“Rocket Science”

AMRAP 10:

400 Meter Run

18 Thrusters

400 Meter Run

15 Thrusters

400 Meter Run

Max Thrusters

FX: 45/35; 75/55; 95/65

RX: 75/55; 95/65; 115/85

RX+: 95/65; 115/85; 135/95