AMRAP 20: (teams of 2, run together, split work)2 rope climbs (15/15 ft)100-m run20 AbMat sit-ups100-m run20 KB swings (35/53 lb)

EMOM 15:8 Burpees8 Wall-Ball Shots (14/20 lb)(9/10 ft)*The goal is to compete the burpees and wall-ball every minute with :10 to spare every minute. Scale your reps on the burpees and wall-ball to reach the goal. Post Workout:Accumulate 30-50 GHD hip extensions or banded good mornings PUREFIT EMOM 15:8 Burpees8 Wallballs2 Farmers Carry FINISHER:30-50 Banded […]

For time:400-m run40 ring dips(jumping or foot assisted)30 deadlifts (125/185 lb)(105/155 lb)20 double-DB step-ups (35/50 lb) (20/20 in)400-m run PUREFIT 400M Run/row/ski40 Box Dips, only to 90 degrees30 Deadlifts20 DB Step UPs400M

Open Gym 5:15am-6:15am, 5:30pm-6:30pm In 20 minutes, establish:1 rep-max front squat1 rep-max hang power clean

Complete as many reps as possible following the interval of:Round 1: 2 minutes of work, 1-minute restRound 2: 2 minutes of work, 1-minute restRound 3: 2 minutes of work, 1-minute restRound 4: 3 minutes of work Rounds 1 and 215 toes-to-bars15 overhead squats (65/95 lb)(55/75 lb)Max-calorie row Rounds 3 and 415-calorie row15 overhead squatsMax chest-to-bar […]