Swish Swish

AMRAP in 12 Minutes:

One partner will run 200 meters.  Remaining partner will complete as many rounds of:

3 Pull-ups

6 Thrusters

18 Double Under

Switch when runner finishes

L1: CTB, 135/95, DU

L2: Pull-ups, 115/85, DU

L3: Banded or jumping Pull-ups, 75/55, 1/2 DU attempts + 1/2 singles

L4: Ring rows, DB THRUSTERS, Single unders 1:2

 

REST 3 MINUTES

 

In 3 Minutes:

Max Back Squats (one at a time)

rest 1 minute

In 3 Minutes:

Max overhead barbell carry (for distance)

Rest 1 minute

In 3 Minutes:

Max burpees over barbell

 

REST 3 Minutes

 

AMRAP in 12 Minutes:

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

Every 3 Minutes, partners do 20 pushups (or 10 handstand pushups)

 

L1: 155/105

L2: 135,95

L3: 115/85

L4: KB DL, KBS, KB S2OH