11.3

AMRAP in 5 minutes

Thrusters 60/40 / odd object thrusters


11.1

AMRAP in 10 minutes

30 Double Unders

15 Power Snatches 35/25- Odd object G2O- DB/KB snatches


AMRAP in 10 minutes

5 Shoulder-to-Overheads 50/35 - Odd object press

10 pullups 10 bent over row

15 front squats


BODYWEIGHT

1) 5min AMRAP burpees


2) 10min amrap

30 Dus/Line hops

30 shoulder taps each side


3) 10 min AMRAP

5 pushups

10 hand cuffs

15 squat jumps


LOADED

Let’s get Swole

1) 5 Rounds

10 Hollow Rocks

10 V-Ups

10 Leg raises

10 Second Hollow Hold

1 Minute Rest


2) Then 3 rounds

Bands- DB- Bar

1 min Bicep curls

1 min triceps extensions -dips

1 min row

1 min chest press

1 min weighted squat pumps


BODYWEIGHT

Handcuffs

Shoulder taps

Praying hand pec pumps

Bench dips

Bear crawl