workout 1a for time
15 Front Squat
30 Bar Facing Burpees
15 Front Squat
workout 1B for time
being at 7:00 min mark
15 Ring Muscle Up
15 Shoulder to Overhead
15 Bar Muscle Up
barbell: 102/70 kg (225/155 lbs)
TIME CAP: 14 MINUTES
20 minute amrap
30 Wall Balls
30/24 Calorie Row
30 Toes to Bar
30 Shuttle Runs
wall ball: 9/6 kg (20/14 lbs)
wall ball target: 3/2.7 m (10/9‘)
shuttle run: 6.1 m/20ft = 1 shuttle run
TIME CAP: 20 MINUTES
2 rounds for time
160 ft Dual Dumbbell Farmer Carry Lunge
200 Double Unders
40 Single Arm Alt DB Snatches
lunge total distance: 48.8m (160 ft)
lunge sections: 8 x 6.1 m (20 ft)
dumbbell: 32.5/22.5 kg (70/50 lbs)
TIME CAP: 15 MINUTES
