Thrusters

3 – 3 – 3

 

With a partner, 10 total rounds for time (**Rounds each):

Row 250m

10 Ring Push-ups

15 Air Squat


**Rounds must be completed as an entire set by an individual partner. Alternate round

Strict Press

**Calculate off of 90% of 1RM

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

7 Rounds for Time:

3 Wall Walks

10 Power Clean (95/65)

10 Back Squat


Time Cap: 18:00

Supine Ring Row

5 x 4

+

Farmer’s Carries

3 x 200m

 

3 x 7:00 AMRAP

200m Sprint

7 Pull-ups

9 Burpees

11 Russian KB (70/53)

**Rest 2:00 between sets

 

Back Squat

**Calculate off of 90% of 1RM

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

EMOM 12:00

1 Power Clean + 3 Front Squats (185/135)

3 Box Jumps (30/24)

DEADLIFT

5 x 3 @ 75%

 

CINDY

AMRAP 20:00

5 Pull-ups

10 Push-ups

15 Air Squats

Front Squat

5 – 5 – 5

 

7 Rounds For Time:

30 Russian KB (70/53)

30 Double Unders

Time Cap: 19:00