Monday 01 February
AMRAP 10
10 Box Jumps 24”/20”
15 Front Squats 75/55
10 Abmat Situps
At the 13:00
Every 3 Minutes x 7 Rounds
1 Clean+ 1 Front Squat, Building
AMRAP 10
10 Box Jumps 24”/20”
15 Front Squats 75/55
10 Abmat Situps
At the 13:00
Every 3 Minutes x 7 Rounds
1 Clean+ 1 Front Squat, Building
Every 6:00 x 5 Rounds
600m Run
10 Push Jerks 135/95
30 Double Unders
For Time
75 Wallballs 20/14
50 Burpee Box Jumps 24”/20”
25 Bar Muscle Ups
Partition as necessary
1 Mile Farmer’s Carry 2x35s/2x26s
Must be completed in unbroken 100m Increments
25 Double Unders after each 100m
Strength
3 Pausing Deadlifts Every 2:00 x 5 Rounds
10 RFT
4 Handstand Pushups
6 Deadlifts
8 Overhead Squats
115/75
AMRAP 15
18 /12 Cal Row
10 Single DB Overhead Lunges 50/35
8 Ring Dips
Row :30 / Rest 1:00
Row 1:00 / Rest 2:00
Row 1:30 / Rest 3:00
Row 2:00 / Rest 4:00
Row 2:30 / Rest 5:00
Row 3:00 / DONE !
Score is distance in meters
Strength
20 Min to establish heavy 1 rep front squat
For Time
21-15-9
Kipping Handstand Pushups
Double Dumbbell Power Cleans 2x50s/2x35s
AMRAP 30
Run 400m
10 Benchpress*
Rest :60
*Athlete chooses weight
