In teams of 2 with one working while the other rests:
0-2:00
AMRAP Wall Ball Toss 20/16
2-4:00
AMRAP Double Unders (singles 2:1)
4-6:00
AMRAP Thrusters 65/45
6-8:00
AMRAP Russian Twists 25# plate
8-10:00
AMRAP Toes-to-Bar (knee-ups 4:1)
10-12:00
AMRAP Russian Twists
12-14:00
AMRAP Thrusters
14-16:00
AMRAP Double Unders
16-18:00
Wall Ball Toss
*teammates may split reps as they wish, but only one may work at a time
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3