15Min AMRAP

Near Miss

Warm up: Tabata sledge hammer strikes Amrap 15min: 21 jumping lunges 15 KB swings (53/40) 9 HSPU Cash out: 3 sets Hollow hold 20 sec 10 V ups Super man hold 20 sec 10 supermans Rest 1 min b/w sets

Show Me The Money

4 sets of: Back squat x 3 (80%+) Rest 2-3 min 1 set of: As many reps as possible at 90% Amrap 15 min: 15 box jumps (24/20) 5 hang cleans (155/110) 200m run

Midline Madness

5 sets Bench press x 3 reps @ 30X1 Rest 30 sec Wtd. Pull-up x 3 Rest 90 sec 15 min AMRAP 20 GHD sit-ups 20 Deadlifts (155/110) 20 push ups

Tidal Wave

Bench Press 5 @ 70% 3 @ 80% 1 @ 90% 5 @ 75-80% 3 @ 85-90% 1 @ 95%+ 15 min AMRAP 200m run 15 KB swings (53/40)

Battle Tested

EMOTM 12 minutes; Minute 1 – 25 double unders Minute 2 – accumulate 25 sec L sit Minute 3 – max strict HSPU AMRAP 15 minutes: 12 KB swings (53/40) 12 box jumps (24/20) 12 C2B

Mind Games

3 sets not for time 10 T2B 16 alt pistols 2 rope climbs AMRAP 15: 600m run 15/10 strict pullups 15 KB swings

Chutes and Ladders

Front squat Set 1- 5 reps (65%) Set 2- 4 reps (75%) Set 3- 3 reps (85%) Set 4- 2 reps (90%) Set 5- 1 rep (95%) Set 6- 2 reps (95%) Rest 2 min b/w sets MetCon: AMRAP 15 minutes: 200m med ball run 15 wall ball (20/14) 15 box jumps (24/20)