W Primer
3 Rounds (18:00 total)
2:00 AMRAP
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Row
1:00 Rest
2:00 AMRAP
30-40% of your Max Strict HSPU
12 Box Jump Overs
Max Calorie Row
1:00 Rest
SHELL-SHOCKED In Teams of 2: 800M Run with Teammate 20 Tire Flips (back and forth) 40 Synchro Air Squats 40 Toes-to-Bar 600M Run with Teammate 15 Tire Flips (back and forth) 30 Synchro Air Squats 30 T
UNDERDOG For time 50 Double-Unders 20 OHS 135/95 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 50 CTB Pull-Ups 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 20 OHS 135/95
BEDLAM For Time: 400M Run 21 Pull-Ups 14/10 Push-Ups 400M Run 18 Pull-Ups 14/10 Push-Ups 400M Run 15 Pull-Ups 14/10 Push-Ups 400M Run 12 Pull-Ups 14/10 Push-Ups 400M Run 9 Pull-Ups 14/10 Push-Ups *20