6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

10 sets of 5 strict ring dips

10 sets 5 strict pull ups

5 Rounds

500/400m Riw

30 Abmat Sit-ups

AMRAP X 12

9 Front Squats 75/55

6 HSPU

30 DU

4 Person Partner WOD

3 Rounds

800m Run

150 Snatches (50/35)

100 Cal Echo Bike

Run together

one person snatching and one person on the bike

For Time:

99 Cal Row

99 Wallballs (20/14)

99 Burpees

Time Cap: 20 minutes

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

T2B

directley into…..

1,000/80 Row

4 Person Team

200 shuttle Runs

400 Calorie Echo Bike

2 people working at a time. 1 person on the shuttle run and one person on the bike. Rotate when needed. If one movement finishes first then one person working at a time.

“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run

5 minute row, 2 minutes rest

3 minute row, 2 minutes rest

3 minute row, 2 minutes rest

1 minute row, 2 minutes rest

1 minute row, 2 minutes rest

1 minute row

4 Rounds

25 Wallballs 20/14 lbs

15 Box Jumps or step-ups 24/20”

25 Calorie row

ADV RX Wallball – 30/20 lbs and box jump 30/24”

4 Rounds

2 minute Echo Bike Calories

1 minute max reps

2 minutes rest

Round 1&3 Max HSPU

Rounds 2&4 Power snatch 75/55 – Please don’t drop the Barbell from Overhead