Dina

#

Team Sat

A. Twisted up Jackie

Athlete 1:

600m row

40 thrusters (45/33)

20 pull-ups

Tag partner 2 in

20 pull-ups

40 thrusters

600m row

*time cap 11 min

Rest 2-3 min

B. Afap

1500m (alt every 250m)

100 goblet squats 70/53

50 burpee box facing jump overs

25 dB manmakers 50/35’s

Hi

Team Saturday

#

A. 8 min amrap : alt rds

8 cal bike + 10 wall balls + 12 kB swings 53/35

Rest 2

B. @10 min mark

Max hang snatch in 7 minutes

Rest 3

C. @ 20 min

Afap with cap

100 DB s to oh ; single arm 50/35 / must swap every 5

100 DB SqT (dB held single single arm, must be done in sets of 5 minimum and must switch arms as athlete)

100 alt wall balls abmat sit-ups

200 DU

Team Saturday

A. Sumo deadlift to 1.1 cluster in 12 minutes

Rest 2-3 for set up

B. Amrap 10 of 1:1

10 deadlifts 225/153

10/8 cal bike

35 double unders

Rest 2-3

C. Afap w/ time cap

2 rds

50 hang power clean 155/103

50 synchro wb partner sit-ups

50 push-ups

Teams of 2

A. High hang snatch triple in 12 minutes

Rest 2-3

B. 0-10

50 push-ups

100 air squats

Max calorie bike

Rest 2-3

C. Amrap 10 alt rds

10/8 cal bike

10 ohs 75/53

10 Box facing jump overs

Team

A. Hang power clean – 1rm in 10 min

Rest 2 for bar strip and station set up

B. @12-16

Amrap 4 of burpee box jump overs

Rest 2-3 set up

C. Amrap 18

20 power cleans 185/123

30 c2b pull-ups

40 / 32 cal bike

Teams of 2 
A. SqT clean + hang SqT clean + FS + Jerk 
In 14 min

Rest 2-3 
B. 10 min amrap alt rds 
4 strict pull-ups 
8 alt db snatch 
12 goblet squats with DB

Rest 2-3

C. Afap
75/60 cal bike 
75 OH lunge 45/25
50 hang power snatch 115/83 
50 OhS