“Trippy”
AMRAP 12:00
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 DB Power Clean 50/35lb per Hand
-25ft DB Front Rack Lunge 50/35lb per Hand
-8 Box Jump Over 24/20”
“The Girls & Me”
For Time
5 Rounds
-400m Run
-15 Overhead Squat
(Rest 2:00)
30 Clean & Jerk 135/95lb
(Rest 2:00)
1000m Row
45 Thrusters 45/35lb
30 Pull-Ups
“Mermaid Man”
For Time (18min Cap)
-50 Wall Ball 30/20lb, 10/9ft
-40 Chest-to-Bar
-30 Deadlift 315/205lb
-20 Handstand Push-Ups; 8/5” Deficit
-10 Box Jump Over 40/30”
“Bound & Brace”
Every 3:00, Until Failure
-100 Double Unders
-5 Squat Clean 165/115lb
*add 20/10lbs each interval
“Hippy”
AMRAP 15:00
-20 GHD Sit-Up
-50ft Handstand Walk (2x25ft)
-3…4…5… Rope Climb 15ft
Sub 3 Wall Walks for Each 25ft Handstand Walk
See next page for more workouts