AMRAP

Overhead Squat

Courtesy of Greg Bishop Photography.

Courtesy of Greg Bishop Photography.

2,2,2,2,2

5 Rounds:

AMRAP in 3 min/1 min rest

3 Push Jerk 155/105#

6 Clapping Push Ups

9 Air Squats

 

Power Cleans/Double Unders

3 Rounds for Max Double Unders1620806_606500206094179_1537134315_n

In 90 seconds:

15 KBS (2/1.5)

Max Double Unders

*Rest 30 seconds

 

Power Clean

6 Reps EMOM x 5 min

3 Reps EMOM x 5 min

1 Rep Every 0:30 x 5 min

 

Overhead Squat/Pull Up

Back Squat10300222_652668261477373_6770662653605094080_n

4,4,4,4,4 (80%+)

 

For Time:

600m Run

30-20-10

Overhead Squat 95/65#

Pull Up

600m Run

 

Benchpress and Burpees

Benchpress10540402_685347914876074_3067051654034521711_n

7 x 3 Reps

7 sets of Strict Pull Ups or Muscle Ups

 

Alternating Min for 20:00

15 Calorie Row

10 Burpees

 

Hero Workout “Coe”

Clean and Jerk1620594_698006690276863_2046202317535373687_n

- Work Up to a heavy single

 

“Coe”

10 Rounds for Time:

10 Thrusters 95/65#

10 Push Ups