Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
For time:
40 Row Calories
40 Pullups
40 Hang Power Cleans 35/25kg
40 Wallballs, 10/6 kg
40 Hang Power Snatches 35/25kg
40 Pullups
40/45 Assault Bike Cals
Or Teams of 2
For time:
50 Row Calories
50 Pullups
50 Hang Power Cleans 35/25kg
50 Wallballs
50 Hang Power Snatches 35/25kg
50 Pullups
50 Assault Bikes
With a partner
5 Rounds for Quality working 1:1 each
19 Cal Row
19 KB Swings
19 Wallballs
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 65/45kg
10 Toes-to-bars
15 Wall Balls, 10/6kg
Strength
Tempo Back Squat 7-7-7-7-7
Conditioning
On a 2 minute Clock
18/15 Cal Row
In remaining time complete Max Wallballs
rest 2 Minutes
x 4
Buy In
2 Rounds For Time:
15 Hang Power Snatch 42.5/30kg
25 Wallballs
50 Double Unders
****Then****
Cash Out
2 Rounds
15 Hang Power Clean 52.5/35kg
25 Cal Assault Bike
50 Double Unders
“Hail Storm”
6 rounds for time of:
7 Hang Power Cleans, 62.5/42.5 kg
20 Wall Balls, 10/6 kg
13/2/19
Strength
Strict Press 3-3-3-3
Conditioning
21-15-9 reps, for time of:
Push Press, 50/35 kg
Wall Ball, 10/6 kg
Kettlebell Swing, 24/16 kg
“16.4/17.4”
13 Min AMRAP
55 Deadlifts 102.5/70 kg
55 Wallballs 10/6 kg
55 Cal Row
55 Handstand Pushups
