Find Max (Total with Partner)
-Hang Squat Clean
-Hang Power Clean
-Jerk
15min AMRAP of:
Cal Row &
-15 Burpees
-20 Push-ups
-25 Sit-ups
-30sec Handstand Hold
-35 Air Squats
-40 Russian Twists (20/14)
-45sec Hang From Bar
-50 Double Unders
25 Air Squats
200m Run Backwards to lifeguard stand
walking lunge to water
20 Burpees
200m Swim
10 Uphill situps
Bear Crawl To start
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
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50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
55-60-65-70%
24 – 20 – 16 – 12 – 8 – 4
Calorie Row
Front Rack Alternating Lunge (in place) (95/63)
55-60-65-70%
30 Seconds of Flutter Kicks
Preform in between press sets
12 min AMRAP
200m Meter Run
8 Ring Dips*
20 Butterfly Situps
*RX+ 4 ring muscle ups