AMRAP 25 with a partner evenly split

400m row

30 box overs

20 pistols

10 power cleans 125/185

A. 1 strict press + 3 push press E2MOM x 5

B. Club Paradise

AMRAP 20

9 toes to bar

15 push press 55/75

21 double unders

A. 1 snatch balance + 1 OHS – 15 min work to heavy complex for day

B. Spiked Lemonade

5 rounds:

12 calorie row

12 pistons (35/50)

Piston = DB snatch + 1 OH lunge right leg and 1 OH lunge left leg

A. 2 Front Squat EMOM X 7

B. Heat of the Moment

AMRAP 12

10 KB SDHP

15 KB goblet squats

20 KBS 35/50

A. AMRAP 8 at warm-up pace

20 mountain climbers

20 DB hop overs

2 down and backs (punters, butt kicks, lunge, etc)

B. RUN 400m X 6 *rest 1:1 at mile pace

A. 2 Deadlifts E2MOM x 8

B. No Parking

5 rounds

12 DB Deadlift 25/40

9 shoulder to overhead

6 DB facing burpees

-rest 2 min-

4 rounds

-rest 2 min

– 3 rounds

Open Gym / Yoga

Open Gym/ Yoga

A.Unilateral Work

3 rounds, not for time:

10 DB Step-ups (each leg)

10 single leg DB RDL (each leg)

10 single DB strict press (each arm)

B.“HSTL”

For time:

50-40-30-20-10

Alternating DB Snatch

Air Squat

A. 500m row time trial

B. “Peanut Butter Pie”

Alternating EMOM for 24 minutes:

Min 1: 12/15 cal row

Min 2: 10 pushups

Min 3: 10/12 cal bike

Min 4: 10 situps