8.7.20Back SquatEvery 1:30 x 103 Back Squats, 85%Sport Intervals4:00 AMRAP30/ 21 Cal BikeMax Rep DB Thrusters 22.5/ 152:00 Rest4:00 AMRAP30/ 21 Cal RowMax Rep Kettlebell Swings 24/ 16
Back SquatEvery 1:30 x 103 Back Squats, 85%Sport Intervals4:00 AMRAP30/ 21 Cal BikeMax Rep DB Thrusters 22.5/ 152:00 Rest4:00 AMRAP30/ 21 Cal RowMax Rep Kettlebell Swings 24/ 16
7.7.20Clean and JerkEvery Minute on the minute 53 Touch and Go Power CleansRest 2:00Every Minute on the minute 52 Touch and Go Power CleansRest 2:00Every Minute on the minute 51 Power CleanSprint SportFor time:100 Wall Balls50 Pull Ups50 Alt. DB Snatch 22.5/ 15__________Burn ClassAMRAP7Max cal AABevery 90 sec 1 Wall WalkAMRAP7Max cal row Every 90sec 10 Push Ups AMRAP 7Max cal Ski Every 90 sec 30m slamball carryAMRAP 7Max runEvery 90 sec Air Squats
Clean and JerkEvery Minute on the minute 53 Touch and Go Power CleansRest 2:00Every Minute on the minute 52 Touch and Go Power CleansRest 2:00Every Minute on the minute 51 Power CleanSprint SportFor time:100 Wall Balls50 Pull Ups50 Alt. DB Snatch 22.5/ 15__________Burn ClassAMRAP7Max cal AABevery 90 sec 1 Wall WalkAMRAP7Max cal row Every 90sec 10 Push Ups AMRAP 7Max cal Ski Every 90 sec 30m slamball carryAMRAP 7Max runEvery 90 sec Air Squats
6.7.20Team WorkIn teams of two, complete the following for time:400m team run80 Burpees80 Power snatch, 30/ 2580 Pull Ups400m team run60 Burpees60 Power snatch, 40/ 3060 Pull Ups400m team run40 Burpees40 Power snatch, 50/ 3540 Pull Ups400m team run20 Burpees20 Power snatch, 60/ 4020 Pull UpsTime cap, 40 min.
Team WorkIn teams of two, complete the following for time:400m team run80 Burpees80 Power snatch, 30/ 2580 Pull Ups400m team run60 Burpees60 Power snatch, 40/ 3060 Pull Ups400m team run40 Burpees40 Power snatch, 50/ 3540 Pull Ups400m team run20 Burpees20 Power snatch, 60/ 4020 Pull UpsTime cap, 40 min.