Trident
23 Minute AMRAP
10/8 Cal Row
10 Power Snatches 75/45
10 Deadlifts 185/125
-OR-
Thapsacus
10 Minute AMRAP
1 Deadlift 185/125
1 Alternating DB Snatch/arm 50/35
1 Ring Muscle-Up
*add 1 rep per round to each movement
Rest 3:00
Repeat
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups