Monthly Archive: October 2019

A. 20.2 AMRAP 20 4 DB Thrusters (50/35) 6 T2B 24 DU

A. Front Squats 3×3 B. EMOM 12 Min 1- 50 DU Min 2- 10 KB Swings (70/53) Min 3- :30

A. Split Jerk 2-2-2-2 B. AMRAP 8 10 Burpee Pullups 14 OH Lunges (50/35)

A. Deadlift 4×4 B. For time: 20 Box Jumps (24/20) 30 Cal Row 40 Push Press (75/55) 50 DU 40

A. Bench Press 4×4 B. Tabata Air squats Situps Lunges Mountain Climbers

A. Every 2 mins for 14 mins: CnJ l.l B. 2 rds for time: 400m Run 50 DU 25 Airsquats

A. 20.1 10 rds for time: 8 G2OH (95/65) 10 Bar-facing Burpees *15 min cap

A. Front Squats 3×3 B. EMOM 12 Min 1-200m Run Min 2-1 min Plank hold Min 3-10 Box Jumps (30/24)

A. Bench Press 5×3 B. For time: 2500m Row *Every 500m 10 WB (25/20) **Start and finish with WB

A. Back Squat 4×4 B. AMRAP 12 10 DB Hang CnJ (65/45) 10 BBJO 10 DB Hang CnJ (65/45) 50