AMRAP

Walking Tall

4 sets of: Front squat x 5 @ 80-85% 1RM Rest 2-3 min In 11 minutes: 1000m row Amrap remaining time: 20 box jump overs (24/20) 20 wall ball (20/14) 20 ring dips

Turkey Hangover

Amrap 6: 6 hang power snatch(115/85) 12 wall ball (20/14) Rest 4 min Amrap 6: 10 alt DB snatch (70/50) 10 box jump overs (24/20) Rest 4 min Amrap 6: 800m run Max reps burpee pull-ups

Full Metal Jacket

Every 90 sec for 3 sets each: Station 1 – 2 rope climbs Station 2 – 30-45 second L sit hold Station 3 – 15 alt pistols In 11 minutes, with a continuous running clock: 1000m row With the remaining time complete amrap of: 7 deadlifts (185/125) 7 burpees 7 ring dips

Happy Feet

5 sets of: Strict press x 5 @ 80%+ Rest 2-3 min Against an 8 min running clock: 500m row AMRAP remaining time of: 5 strict hspu 10 box jump overs (24/20)