Rise and Shine

15-min AMRAP

40 Burpee Box Jump Overs 

20  Push Jerks

40 Burpee Box Jump Overs 

20 American Kettlebell swings 

40 Burpee Box Jump Overs 

20 Thrusters 

 

L1: 30”/24”, 115/85, Black/Blue

L2: 24”/20”, 95/65, Blue/Red

L3: 20”/17”,  75/55, Red/Orange

L4: 17”,15”, DB, Orange/Yellow

 

3-min Rest 

 

For time: with 14-min Time Cap

18/15 cal on the rower

10 DB Snatch

*1 Person Works through Couplet

*1 Person Rests

*Relay Style

*Fastest to 100 Snatches (10 at a time) 

L1: 18/15 cal, 70/50

L2: 18/15 cal, 50/35

L3: 15/12 cal, 35/20

L4: 12/10 cal, 20/15

 

3-min Rest 

 

12-min AMRAP

100m Sprint

10 T2B

5 Squat cleans

*Alternate through the movements

 

L1: 185/135, T2B

L2: 135/95, T2B

L3: 115/85, K2E

L4: Goblet squats, K2E