“POWWOW”
AMRAP 11:00
-11 DB Thrusters 50/35lb per Hand
-1 Clean 225/155lb*
-11 DB Thrusters 50/35lb per Hand
-3 Cleans 225/155lb*
-11 DB Thrusters 50/35lb per Hand
-5 Cleans 225/155lb*
-11 DB Thrusters 50/35lb per Hand
-7 Cleans 225/155lb*
*or 90%, whichever is less
“Rope-a-Dope”
AMRAP 9:00
-5 Hang Squat Snatch 115/85lb
-1…2…3… Rope Climb 15ft
“Mary Me”
AMRAP 15:00
-5 sHSPU
-8 Pistols
-13 Toes-to-Bar
“The Devil Wears MetCons”
6 Rounds for Time
-6 Ground-to-Overhead 95/65lb
-6 Overhead Squat 95/65lb
-25ft Back Rack Lunge 95/65lb
(After finishing, rest exactly 1:00)
Max Unbroken Chest-to-Bar
*subtract 2s per CTB rep from your time
(e.g. 6:30 & 15 CTB = 6:00)
“White Knuckles”
[0:00-5:00]
E1: For Time (5min Cap)
-20 DB Box Step-Over 50/35lb per hand
-20 Burpee Box Jump Over
-20 DB Box Step-Over 50/35lb per hand
*use a 24/20″ box
[5:00-10:00]
E2: Find a 3RM Hang Squat Clean
See next page for more workouts