2:00 MAX Reps GHD Sit Ups Or PVC Sit Ups THEN 9:00 AMRAP 200m Run 15 Plate OH Lunges 15 Plate G2OH 45/25 -1:00 REST- 9:00 AMRAP 16/14 Cal Row 100m Farmers Carry 50s/35s 30 Hollow Rocks THEN Accessory Cash Out: 100 Plate Bench Press For Time
Every 1:30 X 5 6 Back Squats (Building) THEN 5 Rounds 20 Wall Balls 20/14 15 Toes to Bar 100’ OH Plate Lunge 45/25 THEN Core Cash Out: Tabata :20 on :10 off x 8 Hollow Rocks
For Time: 50 AbMAt Sit Ups 50 KB Swings 53/36 50 Dead Lifts 115/75 50 Double Unders 1:00 REST 50 Bar Facing Burpees 1:00 REST 50 Double Unders 50 Dead Lifts 115/75 50 KB Swings 53/36 50 AbMat Situps THEN Mobility Cash Out: Pigeon Hold 2:00 Each Leg Then Rock Bottom Squat Hold 2:00
WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb.
Every 2:00 X 5 8 Push Press (Building) THEN For Time: 15-12-9-6-3 Push Jerk 135/95 30-24-18-12-6 Air Squat 45-36-27-18-9 Sit Ups THEN Accessory Cash Out: 7:00 EMOM 10-15 Push Ups Pick a tough set you can do Unbroken
