“17.4”
AMRAP 13 Minutes-
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Pushups


AMRAP 20 Minutes-
30 Power Clean & Jerks (65/35)
20 Box Jumps (24″/20″)
10 Pullups


Strength Training:
6 Rounds-
3 Push Press @ 65-75%

Metabolic Conditioning:
4 Rounds-
25 Wall Balls (14/10)
3 Hang Power Snatch (105/65)


Aerobic Conditioning:
4 Rounds-
500m Row
(12/7) Calorie Assault Bike

Gymnastics:
EMOM 12 Minutes-
Even: 5 Strict Pull-ups
Odd: 5 HSPU


06Nov

Shed A Light

Strength Training:
EMOM 8 Minutes-
4 Back Squats

Metabolic Conditioning:
AMRAP 10 Minutes-
8 Thrusters (65/35)
10 Knee Tucks
50 Single Unders