Part A AMRAP 4 Pull Ups Rest 90 seconds AMRAP 3 Pull Ups Rest 60 seconds AMRAP 2 Pull Ups Rest 30 seconds AMRAP 1 Pull Ups *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 15 5 Burpee Box Jumps 9 Wall Balls 13 KB Swings 17 Deadlifts (130kg) (40kg on...
Friday 10 minutes to find a Max Team Total 1 Rep Max Hang Clean Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Power Clean Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Squat Clean * Female bar and Male bar One Person...
Part A 4 AMRAP TTB Rest 90 seconds 3 AMRAP TTB Rest 60 seconds 2 AMRAP TTB Rest 30 seconds 1 AMRAP TTB *Working in 2s Swap in when needed Working on synchronisation Part B 50 KB Deadlifts 6 rope climbs 40 KB Squats 6 bar over’s 30 KB Overhead Lunges 6 rope climbs 20...
In Teams Of Six AMRAP 30 1600m Row (complete in pairs) 20 DB GTOH (15/25kg) 800m Row 40 DB Press 400m Row 60 DB Lunges 200m Row 80 DB Squats * Complete work together Row in pairs, Split work however you like Reps in synchronisation...
Part A AMRAP 4 Rope Climbs Rest 2 minutes AMRAP 3 Rope Climbs Rest 90 seconds AMRAP 2 Rope Climbs Rest 60 seconds AMRAP 1 Rope Climbs *In Teams of 6, 2 working at a time Swap in when needed Touch the top of the rope at the same time Scale as need Part...