AMRAP 4 Min
9 / 7 / 5
Hang power clean 115/75#
KB swing 55/35#
Burpees
If 3 rounds are completed in 4 min time cap, continue for another 4 mins until. 4 minutes are added to the clock until you fail to finish 3 rounds in 4 mins.
EMOM for 10 minutes
2 Push Press AHAP
then
3 Rounds for time:
30 Wall ball 20/14#
20 Ring dips
“Mary”
AMRAP 20 mins:
5 Hand stand push ups
10 Pistols
15 Pull ups
15 min to establish
5 RM Back Squat
then
30-20-10
Toes to Bar
Good mornings 45#
5 Rounds for time
15 Power Snatch 75/45#
15 box jumps 24/20
Gantry Endurance WOD
4 x 800M w/ 3 min rest
PUMP Games WOD 3
“Gorillas Go For A Run”
1 Min AMRAP
Deadlift 225/125#
then
6 Min AMRAP
400 M run
Deadlift 285/175#
For time:
Row 1000 m
then
4 rounds
10 Deadlifts 185/135
15 Pull ups
Five rounds for time:
25 Push press 75#
50 Double-unders
Nasty Girls
Three rounds for time:
50 Squats
7 Muscle ups
10 Hang Power cleans 135/95#