Workout of the day

Team of 2 40′ AMRAP Partner A: 400 m Run Partner B: Max RDs of 20 Double R. KB Swing @24/16kg 100 Double KB Front Rack Carry @24/16kg *Switch when partner finish 400m run then partner picks up where their partner stops.

5′ AMRAP Buy-in 100 DU ME Rds of: 12 T2B 12 DB Front Squat @22,5/15kg 5′ Rest 5′ AMRAP Buy-in 100 DU ME RDs of: 9 T2B 9 DB Thrusters @22,5/15kg 5′ Rest 5′ AMRAP Buy-in 100 DU 6 T2B 6 DB Clusters @22,5/15kg

DT Complex Every 3′ for 5 RDs (15′ total) 3 DL 2 HP Clean 1 Push Jerk *Score heaviest load then 60 DL 45 HP Clean 30 Push Jerks BB @70/47,5kg 15′ Cap Time

Event 1 CF Semifinals 15 OHS @70/50kg 15 BBJO 15 Thrusters @60/42,5kg 15 P Clean @95/60kg 15 Ring Muscle up 1500 m Run 15 Ring Muscle up 15 P Clean 15 Thrusters 15 BBJO 15 OHS

Team of 2 Part 1A Squat Clean Build to a heavy double not T&G Part 1B Push Jerk Build to a heavy double Part 2 Machoman V2 20′ EMOM 3 P Clean 3 Front Squat 3 Push Jerks Switch every RD

15′ EMOM 1 Snatch *Score= heaviest load then 12′ AMRAP Ladder up +3 3 Power Snatch 3 C2B 3 Box Jump 6 Power Snatch 6 C2B 6 Box Jump ….+3 rep each RD BB @43/30kg

10 DB Bench Press 100 m Farmer Carry 1000/800 m Bike 9 DB DB Bench Press 100 m Farmer Carry 100/800 m Bike 8 DB Bench Press 100 m Farmer Carry 1000/800 m Bike ….. Until 1 DB Bench Press 100 m Farmer Carry 1000/800 m Bike 2 DB @22.5/15kg 35′ Cap Time *500/400 m… Read more »

Team of 2 3′ AMRAP 20 Bar facing Burpees (10A+10B) ME Front Squat @70/45kg to share 3′ Rest 3′ AMRAP 20 Bar facing Burpees (10A+10B) ME Front Squat @60/40kg 3′ Rest 3′ AMRAP 20 Bar facing Burpees (10A+10B) ME Front Squat @50/35kg 3′ Rest 3′ AMRAP 20 Bar facing Burpees (10A+10B) ME Front Squat @45/30kg… Read more »

20′ to find 1 RM of C&J then Benchmark GRACE 30 C&J @60/42,5kg 5′ Cap Time

3 Rds F.T. 25′ Cap Time 400 m Run 20 T2B 30 DB Hang Snatch @22,5/15kg 15 DB OH Lunges @22,5/15kg *Snatch= switch every 5 reps