“Mmhmm”
2 Rounds for Time (10:00 Cap)
-30 Overhead Squat 135/95lb
-15 Bar Muscle-Up
-30 Overhead Squat 135/95lb
-15 Ring Muscle-Up
(or scale to)
4 Rounds for Time (10:00 Cap)
-30 Overhead Squat 135/95lb
-10 Chest-to-Bar
-10 Strict Ring Dip
“Over It”
For Time // 10-20-30
-Burpee Box Jump Over 24/20″
-Shoulder-to-Overhead 155/105lb
“Facial Recognition”
Intervals of 2,2,2,3min
(Rest 1:00 b/w intervals)
Complete Work As Desired
-Thruster 95/65lb
-Toes-to-Bar
*score is total accumulated reps
“Silver Collar Snatch”
For Time [14:00 Cap]
-10 Snatch 135/95lb (or) 55%
-8 Snatch 165/115lb (or) 65%
-6 Snatch 185/125lb (or) 75%
-4 Snatch 205/145lb (or) 85%
-2 Snatch 225/155lb (or) 95%
*round percentages to nearest 5lb / 2kg increment
“Tribute”
AMRAP 20:01
-9 Burpee Pull-Ups
-11 Calorie Row
Burpee Pull-Up Technique Tips Video
See next page for more workouts