AMRAP (Teams of 3) in 25 minutes P1 - 750m Row P2 & P3 - Amrap * 5 Deadlift (275/185) 5 Bench Press (185/115) 5 Power Cleans (155/105) * Complete a full round before next person begins *While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of 5 DL, 5 BP, 5 PC (You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.
Metcon 20 min Amrap (with a Partner)Partner 1 :400m RunPartner 2:Amrap6 Power Snatch (135/95)12 OVHS (135/95)18 T2B Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B. Strength5×10Dumbbell Bench Single Arm Bent Over Row , Single Arm Dumbbell
Metcon 20 min Amrap (with a Partner) Partner 1 : 400m Run Partner 2: Amrap 6 Power Snatch (135/95) 12 OVHS (135/95) 18 T2B
Switch when partner returns from the run (cont. where partner left off). Scored by total rds completed of PS ,OVHS, T2B.
Strength 5x10 Dumbbell Bench Single Arm Bent Over Row , Single Arm Dumbbell
AMRAP (with a Partner) in 20 minutesBuy-in: 5 Rounds (each)Partner A: 20/15 calorie RowPartner B: 20 GHD Sit-Ups* Switch after both partners finish In the remaining time, AMRAP of:Partner A: Bench Presses (155/105)Partner B: Hang Hold from a Pull-Up Bar* Switch as needed
AMRAP (with a Partner) in 20 minutes Buy-in: 5 Rounds (each) Partner A: 20/15 calorie Row Partner B: 20 GHD Sit-Ups * Switch after both partners finish
In the remaining time, AMRAP of: Partner A: Bench Presses (155/105) Partner B: Hang Hold from a Pull-Up Bar * Switch as needed