AMRAP15

100x Ab Mat Situps

80x KB Swings @53/35

60x SA DB S2OH @50/35

50/40x Cal Row (or 400m run, 2 min run if you don’t have distance marked off)

5RFT

7x Deadlift @225/155 (scale the weight, modify to 14 x KB Deadlift if needed)

11x Lateral Burpees over bar (or KB)

EMOM10

6x Power Clean @135/95 (scale the weight as needed)

6x S2OH @135/95 (scale the weight as needed)

*modify to 16 x DB Clean & Jerks if needed

AMREP20

20,19,18,17,16,15,14…etc

T2B (scale to knee raises or modify to toes to bell if needed)

Wall Balls @20/14 (modify to squat jumps if needed)

Double Unders (scale to double the reps single unders, modify to line hops as needed)

AMREP 4:

30 x KB Swings @53/35

60 x Double Unders (120 Singles)

Max Rep Thrusters @95/65 (modify to single or double DB/KB as needed)

—2min rest—

AMREP 4:

30 x KB Snatch @53/35 (modify to DB as needed)

60 x Double Unders (120 Singles)

Max Rep Wall Balls @20/14 (modify to squat jumps as needed)

—2min rest—

AMREP 4:

30 x SA KB OHS @53/35 (modify to DB as needed)

60 x Double Unders (120 Singles)

Max Rep Air Squats