10 Minute AMRAP (YGIG)

-4 Double Dumbbell Snatch

-5 Double Dumbbell Front Squat

-6 Dumbbell Facing Burpees

10 Minute EMOM

Partner A: Max Clean (weight)

Partner B: Max Snatch (Weight)

70 Wall Balls

50 Syncro Knee Raises

30 Syncro Pull Ups 

30 Wall Balls

Max Reps in Remaining Time Of:
Chest to Bar (5 Points)/Pull Ups (3 Points)

70 Wall Balls

50 Syncro Toes To Bar

50 Walls Balls 

30 Syncro Pull Ups 

30 Wall Balls 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 SUs
10 Box jump overs (20"/24")
8 Deadlifts
4 Hang squat clean thrusters

40/30kg

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg


 

Row for distance

Max amount of reps. 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg
 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10 Minute AMRAP (YGIG)

-4 Double Dumbbell Snatch

-5 Double Dumbbell Front Squat

-6 Dumbbell Facing Burpees

10 Minute EMOM

Partner A: Max Clean (weight)

Partner B: Max Snatch (Weight)

70 Wall Balls

50 Syncro Knee Raises

30 Syncro Pull Ups 

30 Wall Balls

Max Reps in Remaining Time Of:
Chest to Bar (5 Points)/Pull Ups (3 Points)

70 Wall Balls

50 Syncro Toes To Bar

50 Walls Balls 

30 Syncro Pull Ups 

30 Wall Balls 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 SUs
10 Box jump overs (20"/24")
8 Deadlifts
4 Hang squat clean thrusters

40/30kg

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg


 

Row for distance

Max amount of reps. 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg
 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10 Minute AMRAP (YGIG)

-4 Double Dumbbell Snatch

-5 Double Dumbbell Front Squat

-6 Dumbbell Facing Burpees

10 Minute EMOM

Partner A: Max Clean (weight)

Partner B: Max Snatch (Weight)

70 Wall Balls

50 Syncro Knee Raises

30 Syncro Pull Ups 

30 Wall Balls

Max Reps in Remaining Time Of:
Chest to Bar (5 Points)/Pull Ups (3 Points)

70 Wall Balls

50 Syncro Toes To Bar

50 Walls Balls 

30 Syncro Pull Ups 

30 Wall Balls 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 SUs
10 Box jump overs (20"/24")
8 Deadlifts
4 Hang squat clean thrusters

40/30kg

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg


 

Row for distance

Max amount of reps. 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg
 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10 Minute AMRAP (YGIG)

-4 Double Dumbbell Snatch

-5 Double Dumbbell Front Squat

-6 Dumbbell Facing Burpees

10 Minute EMOM

Partner A: Max Clean (weight)

Partner B: Max Snatch (Weight)

70 Wall Balls

50 Syncro Knee Raises

30 Syncro Pull Ups 

30 Wall Balls

Max Reps in Remaining Time Of:
Chest to Bar (5 Points)/Pull Ups (3 Points)

70 Wall Balls

50 Syncro Toes To Bar

50 Walls Balls 

30 Syncro Pull Ups 

30 Wall Balls 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 SUs
10 Box jump overs (20"/24")
8 Deadlifts
4 Hang squat clean thrusters

40/30kg

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg


 

Row for distance

Max amount of reps. 

10min AMRAP

Both pairs workng at the same time.

2 scores:

1 = Row for distance (ms)
2 = AMRAP of

20 DUs
10 Box jump overs (20""/24"")
8 Deadlifts
4 Hang squat clean thrusters

60/40kg
 

Max Reps in the time remaining of:
Bar Muscle Ups - 5 Points/ Chest to Bar 3 Points