9AM
0-10:00
Two rounds
400m run, 50 air squats
10-20:00
Five rounds
10 burpees, 12/10 calorie row
20:00-30:00
1 mile run
With time remaining, max calories assault bike/echo bike/bike erg
30:00-35:00
AMRAP 5:00
20s forearm plank, 20 drunken mountain climbers, 20s tucked hollow hold
10AM
Solo
0:00-5:00
On the minute
10 thrusters @135/95
5:00-10:00
AMRAP 4:00
3 hang power cleans , 6 burpees over bar
10:00-20:00
Run + AMRAP
1200 meter run, with time remaining, AMRAP squat mixers
20:00- 25:00
AMRAP 4:00
3 hang power cleans, 6 burpees over bar
25:00-30:00
On the minute
10 thrusters @135/95
PARTNER
0:00-10:00
On the minute @135/95
Even minutes - Max thrusters per team (no more than 10 unbroken reps and then you must switch - continue with this format until 1 minute has elapsed)
Odd minutes - 12 burpees over bar
10:00-20:00
Run + AMRAP
1200m run, with time remaining, max squat mixers (both partners working at the same time)
20:00-30:00
On the minute @135/95
Even minutes - Max hang power cleans per team (no more than 10 unbroken reps and then you must switch - continue with this format until 1 minute has elapsed)
Odd minutes - 12 burpees over bar