For Time with a Partner
150 Assault Bike Calories
150 Wall Balls
150 Power Clean & Jerk
150 Ring Dips or Push-ups
150 Burpees
Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
R1: 3 Rounds For Time:
500 Meter Row
21 Wall Balls (20/14)
15 Power Snatch (95/65)
R2: 3 Rounds For Time:
500 Meter Row
21 Wall Balls (14/10)
15 Power Snatch (75/55)
R3: 3 Rounds For Time:
500 Meter Row
21 Wall Balls (10)
15 Power Snatch (45/35)
R1: AMRAP in 12 Minutes
50 Double Unders
10 Handstand Push-ups
10 Alternating Dumbbell Snatch (70/50)
R2: AMRAP in 12 Minutes
25 Double Unders
10 Handstand Push-ups on Box
10 Alternating Dumbbell Snatch (50/35)
R3: AMRAP in 12 Minutes
100 Single Unders
10 Strict Shoulder Press
10 Alternating Dumbbell Snatch (35/15)
R1: 5 Rounds for Time
Every 5 Minutes Complete:
21 GHD Sit-ups or Weighted Sit-ups
15 Bar Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
(185/135)
R2: 5 Rounds for Time
Every 5 Minutes Complete:
21 Weighted Sit-ups
15 Bar Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
(135/95)
R3: 5 Rounds for Time
Every 5 Minutes Complete:
21 Sit-ups
15 Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
(65/45)
R1: For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (70% of 1 Rep Max)
100 Meter Run after every set
R2: For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (60% of 1 Rep Max)
100 Meter Run after every set
R3: For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (45/35)
100 Meter Run after every set
With a Partner Complete 4 Rounds
50 Box Jumps (24/20)
40 Calorie Row
30 Med Ball Cleans (20/14)
20 Ring Dips
10 Wall Climbs
Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95 lb
Women snatch 65lb
Time cap: 12 minutes