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
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
