Author name: Eric Marrero

Skill/Gymnastics AMRAP in 10:00 (ladder style): 2 Walk walk 1 Rope climb  3 Walk walk 2 Rope climb  4 Walk […]

Strength  Hang power snatch + overhead squat + power snatch (touch & go) + overhead squat  Work up to heavy

Strength Barbell single leg Romanian deadlift  4×8 each leg (non alternating) For time: 20 Double under  10/8 Calorie row  5

Strength  Hang power clean + power clean (touch & go) + squat clean (touch & go) + front squat  5

Teams of two. One athlete works at a time.  3 rounds for time: 30 DB single arm thruster (50,30) RX+(55,35)

Strength  Overhead squat  3×8 increasing  Then, Hamstring curl on rower  2×15-20 10 rounds for time:  50 Double unders 150 Meter

Strength 4 sets:  10-12 Single arm DB/KB row  12-15 Barbell skull crusher  AMRAP in 20:00 (ladder style): 6 Dual DB

Strength  Front squat  5×6 increasing  5 rounds for time: 3 Barbell complex (115,80) RX+(135,95) 12 Lateral double bar hop burpee 

Strength Hang power snatch  Work up to heavy set of 3   For time: 30-25-20-15-10 Toes to bar  Calorie row

Strength/skill 3 sets: 10-12 Barbell z press 2-3 Rope climb  *Add weighted vest to rope climbs if possible Half “Murph”