“Air Ball” 4 Rounds: 21 Wallballs (20/14) 18/12 Calorie Row 15 Box Jumps (24/20″) 12 KB Snatches (50/35)

Teams of 2: A. 6 rds: 1 stairs 15 KBS (70/55) or (55/35) *teammate competes entire round then switch rest 3 min B. 6 rds: 10 Deadlifts (225/155) 15 box jumps (20/24) *teammate competes entire round then switch rest 3 min C. 4 rds: 200 meter run 30 partner wall ball *run together

Conditioning AMRAP 15: 15 Toes-to-Bar 8 Handstand Push-ups or Push ups 100m KB Farmers Carry (70’s/53’s) –mailbox & back Barbell Conditioning EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)(135/95)    

Strength WOD  A. 10 min to find a Front Squat – Heavy Single B. 10 min to find a Push Press – Heavy Single C. 10 min to find a Thruster – Heavy Single Conditioning EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters – 50-60%

Conditioning AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95)(115/80) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80)(95/65) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65)(75/55) 15 Burpee Box Jump Overs (24/20″) 1. Barbell Conditioning EMOMx6: Minutes […]