Warm-up
2 Rounds
1:00 Work|No Rest
-Jump Rope
-Med Ball Death March
-Bike
-Muscle Clean from each position
-BB Strict Press*
*Round 2 Static BB Hold overhead
WOD (40 Minute Cap)
3 Min Work : 1 Min Rest
AMRAP 3
- 40 Double unders
10 Deadlifts 155|105 - 10 Wallballs 20|14
5 Power Cleans 155|105 - 8|6 Calorie Bike
5 Shoulder to Overhead 155|105
Level 3- 135|95
Level 2- 115|75, 20 Double Unders
Level 1- 95|65, 80 singles, 6|4 Bike, 100 Reps
ADV- 185|125, 100 Reps
Continue the 3 Minutes work:1 minute rest until you reach 150 BARBELL Reps
*Example*
- 4 Rounds on the first AMRAP
- 3 Rounds on the second
- 2 rounds on the 3rd
10+10+10+10+
5+5+5+
5+5= 65 Reps
Extra Work
5 Rounds
15|10 Cal Bike
15 Toes 2 Bar
ADV – 20 T2B