July 8 – July 14, 2019

1A. Snatch Doubles EMOM 10 between 70-80%

“Cindy”

AMRAP 20

5 Pull ups

10 Push ups

15 Air Squats

1A. Front Squat up to an 8RM with a 3 working set minimum.

1B. Glute Ham Raises 4×6-10

3 Rounds of:
AMRAP 3

10 Clean and Jerks 135/95

Max Double Unders

Rest 2 minutes between rounds.

1A. 1 Count Paused Bench Press up to a 5RM.

1B. Superset with 4 sets of 10 GHD Halos or Sit Ups

3 Rounds for time with a partner of:

20 Handstand Push ups

40 Toes-to-bar

60 Front Rack Lunges 95/65

80 Abmat Sit ups

1A. Snatch balance up to a heavy 3 with a minimum of 5 working sets.

1B. KB Twist Deadlift 4 sets of 10 each side

3 Rounds for time of:

Run 800m

20 Goblet Squats 53/35

30 American KB Swings 53/35

1A. Halting Deadlift x4@8 (2 RIR)

1B. 4 sets of 10 Single Arm DB Press per side.

4 Rounds of:
1 min Max Push Press 45/35

1 min Max Cal. Row

1 min Max Thrusters 45/35

1 min Max Step Ups 24″/20″

1 min Rest

SHOWDOWN AT THE SWAMP

Teams of 3:
AMRAP 25

10 Strokes for Max Calories

20 Wall Ball Shots 20/14

1 Partner works with the others rest. Score is max calories on the Rower.