Team
A. 3RM TnG C&J in 16 min

*after solid warmup leading into ^

B. AFAP
1000/870m row
50 synchro push-ups

50 synchro abmat sit-ups
50 Db devils presss 50/35’s
1000/870m

*Modify accordingly

Teams of 2

A. Hang Squat Clean x 2 + Jerk to max in 18 min
B. Afap
1500 / 1300m row
50 burpee box facing burpees 24/20
50 hang power cleans 165/113
150 double unders each

Team Saturday

A. Deadlift Tng 6 Rep in 16 min

Rest 2-3 min

B. AMRAP 7

Alt 1:1

150m row

7 t2b

7 box jump overs 24/20

Rest 2

C. AMRAP 10

10 hang cleans 135/93

10 db shoulder to overhead 50/35’s

*each round increase hang cleans and db s to oh by 10 reps. So round 2 is 20/20 and round 3 30/30 etc. sit-ups always stay at 20 synchro

25 synchro abmat sit-ups (passing wb back forth)

Team Saturday

A. Min 0-10

1k row (250’s)

1k run (200’s)

Max DB thrusters 50/35

*max 8:30 min on row / run

B. @12 min mark

AMRAP 7

150 double unders / singles

75 wall balls

AMRAP box step overs 50/35’s over 24/20

C. @21 min

3RM shoulder to Oh from floor

Team Saturday

Min 0 – 16

250 double unders

150 wall balls 20/14 to 10/9’

50 db Devils Press 50/35’s

Rest 3 – transition into barbell

Max clean clean and Jerk til 30 min mark

2 min transition

5 min max calories rower

Team Saturday

One week til our interval Team Throwdown. Still time to sign up! Join us!

A. AMRAP 10

20/15 cal row

5 wall walks

B. AMRAP 12 – alt 1:1

6 db bench Press

3 box jump overs 30/24

6 pull-ups

24 double unders

C. Afap

1 mile Sandbag run

(800 out, 800 back)