20 min AMRAP
- 250m (around the small loop to the pull-up station)
- 3 dips
- 5 pull-ups
- 50m to pad
- 10 wall balls (20m)
- 2 tire flips (biggest tire you can flip)
30 min AMRAP
- 3 Dips
- 4 Med-Ball Over Short Pull-Up Bar (30/20)
- 5 Pull-Ups
- 100m Run (corner of Pickleball Courts
- 15 Push-ups
- 100m Run Back to Pull-up Bars
7 Rounds for Time
- 4 x 25m Farmers Carriers (53s/35s)
- 23 Wall Balls (20/14)
cash out: 1776 meter Row
10-minute AMRAP
- 7 KB Swings. (53/24)
- 7 Push-ups
- 7 Toes-to-bar
5 minute Rest
10-minute AMRAP
- 7 wall balls. (20/14)
- 7 burpees
- 7 KB Deadlifts (53s/24)
12min AMRAP
- 200m Run
- 10 toes-to-bar
- 12 lunges w Ball (30lb/20lb)
3:00 min Rest
10 min Amrap
- 200m Run
- 10 Wall Balls (30lb/20lb)
20-minutes AMRAP
- Buy in: Karen – 150 wall balls (20/14)
- AMRAP
- 10 25ft Shuttle Runs
- 5 Pull-ups (Strictish)
For Time
- 1200m Run
- 45 Wall Balls (20/14)
- 600m Run
- 30 Wall Balls
- 300m Run
- 15 Wall Balls
14 min AMRAP
- 60 Cal Row
- 50 Toes-to-Bar
- 40 Wall Balls (20/14)
- 30 Cleans (135/95)
- 20 Muscle-ups
Alternate Version
1 rd For Time
- 60 Cal Row
- 50 Toes-To-Bar
- 40 Wall Balls (20/14)
- 30 Cleans (135/95)
- 20 Pull-Ups
For Time (20min cap)
- 5 rounds of
- 5 deadlifts (315/185)
- 15 Wall balls (20/14)
- then break up as needed
5 rounds for time
- 5 pull-ups
- 8 KB Presses (53/35)
- 13 Box Step Overs
- 21 Wall Balls (20/14)