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Awnahinue
For Time
316
10 Rounds for time:
10 Pull Ups
7 Thrusters 95/65
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AMRAP
AMRAP 5:
15/12 Calorie Row
15 Push ups
-Rest 2-3 minutes-
10 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1:1 between sets-
*if you have to break before 10 reps on either movement, then just do a Max set unbroken every time of both movements
-Rest 2-3 minutes-
AMRAP 5:
15/12 Calorie Row
15 Push ups
-Rest 2-3 minutes-
10 sets
10 barbell curls (light weight)
10 barbell skull crushers (light weight)
-Rest 1:1 between sets-
-Rest 2-3 minutes-
AMRAP 5:
15/12 Calorie Row
15 Push ups
Pinkaaa
For Time
For Time
10 Rounds
400m Run
1 Fast set of Strict Pull Ups
Ttt
For Time
For Time
Row 500m
25' HS Walk
8 Burpee Box Jumps (Step Down)
:30 HS Hold
8 Burpee Box Jumps (Step Down)
25' HS Walk
Row 500m
Ysm
EMOM
Every 5 minutes x 8
10 1-arm DB Devil press 1x50/35lbs
30 Air squats
50 Double-unders
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SCORE
AMRAP
EMOM
FOR TIME
Movement
Movements
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 2
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 3
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Equipment
Equipment
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 2
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 3
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Clear
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