20:00 AMRAP
-20 DB hang power snatch (50lbs/35lb)
-15 wall balls (20/14 lb)
-10 toes to bar
-250m row
Partner 1 performs one round of the triplet while partner 2 runs or rows 200m. When both are finished, they will high 5 to transition and then switch roles. Continue this flow for as many rounds as possible in 20 minutes. Alternate arms every rep on the DB hang snatches.
Teams of 3
15 min AMRAP
– airdyne 15/11 cal
– 8 GHD hip extensions
– rest (while partners work)
Overhead Squat
-5×5 reps
focus on perfect reps
7 min AMRAP
-6 alternating Turkish Get ups 50/35
-20 Goblet Squats
WOD 1. (18 min cap)
3 rounds for time:
-7 burpee bar muscle-ups
-14 wall balls
-21 calorie row
WOD 2.
3-4 rounds not for time:
-10-15 GHD sit-ups
-10-15 hip extensions
For time:
-400-meter run
-100-meter farmers carry, 70-lb. dumbbells
-800-meter run
-100-meter farmers carry, 70-lb. dumbbells
-400-meter run