Tuesday 23.7.19


Dead-stop pin press

3 sets of 5 reps

Rest 90 seconds between sets

3 sets

Dumbbell strict press

Max reps @ tough weight

No rest

Max reps @ moderate weight

No rest

Max reps @ light weight

Rest 2 minutes between sets


30 double unders

15 wall balls @ 9/6kg

30 double unders

15 kettlebell swings @ 24/16kg



In teams of 3

For time

Partner A: 800/600 cal row

Partner B: 400m run

Partner C: AMRAP

7 power clean & jerk @ 60/42.5kg

7 wall balls @ 9/6kg

7 toes to bar

When partner B returns from their run, all partners will rotate stations

Score is total time to completion of the calorie row

Remove 10 seconds from your time for every round of the AMRAP completed

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