AMRAP 20 with a partner:
Max-cal row
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
For time:
50 wall-ball shots 20/14
50 box jump-overs 24/20
50 wall-ball shots
50 med-ball box step-overs 24/20
50 wall-ball shots
50 lateral burpee box jump-overs 24/20
– 25:00 time cap.
AMRAP 10:
30 AbMat sit-ups
15/10-cal row
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks 135/95
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
AMRAP 8:
Barbell back rack lunges (50 ft) 115/80
25 pull-ups
Barbell back rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell back rack lunges (50 ft)
Max bar muscle-ups
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
AMRAP 21 with a partner:
20-cal row
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round
”Andi”
100 hang power snatches
65/45
100 push presses
100 sumo deadlift high pulls
100 front squats
10 x 2:00 rounds:
250/200 m row
– Rest the remainder of each interval