21
11
2022
Row Squat Snatch
For time 2-4-6-8-10-12 500m row Squat snatch Men: 90-80-70-60-40-30 Women: 60-50-40-30-20
20
11
2022
Team Heptathlon
1-k barbell carry 3-k row 400-m Bear walk – done together 100 deadlifts 100 wall ball (9/6kg) 800-m KB carry (32/24 kg)
19
11
2022
1-mile run
For time: 6-8-10-12 Front squats (50/35kg) GHD sit-ups Straight into a 1-mile run
18
11
2022
10x 2min EMOM
1 round every 2 minutes x 10 rounds 30 Double-unders 20 DB rev. lunges (2×22.5/15kg) 10 DB push press
17
11
2022
power snatch and rope climb
AMRAP 15 min 1 power snatch (70/45 kg) 1 rope climbs Add 1 rep of both each round Rnd 2= 2 PS + 2 RC
16
11
2022
Air squats and TGU
For time 50-40-30-20 Air squats 10 alt. KB TGU after each round. (24/16 kg)