Author name: Eric Marrero

Teams of two. One athlete works at a time.  AMRAP in 40:00 (ladder style): 10/8 Calorie bike  10 Single arm […]

Strength  Overhead squat 5×5 increasing  3 rounds for time: 30 Double under  25 Shoulder to overhead (95,65) RX+(115,80) 30 Double

Strength  Bench press *3 second negative  4×6-8 increasing  With 20:00 on the clock: 50/40 Calorie bike  Then, AMRAP: 3 Wall

Strength  Back squat  Work up to heavy set of 3 For time: 400 Meter run 25 Deadlift (225,160) RX+(245,170)  50

Strength  Strict press 5×3 increasing  Then, Barbell bent over row  3×12-15 increasing   AMRAP in 15:00 (ladder style): 5/4 Calorie

Strength  Hang squat clean  Work up to heavy single  Then,  Weighted push up 3×8-12 For time: 30 Squat clean (155,105)

Teams of two  5 rounds for time: 30 Shoulder to overhead (115,80) RX+(135,95) 40/36/32 Calorie row *reset 50 American KB

StrengthBack squatWork up to heavy set of 5 5 rounds for time:50 Double under12 DB hang power snatch (50,30) RX+(55,35)

StrengthBench press4×8-12 increasing For time:400 Meter run15 Pull up10 Deadlift (225,160) RX+(245,170)600 Meter run20 Pull up15 Deadlift (225,160) RX+(245,170)800 Meter

Strength4 sets:8-12 Barbell z press12-15 Inverted row For time:21-18-15-12-9-6-3Thruster (95,65) RX+(115,80)Burpee box jump (24,20