15 min AMRAP
1 TTB
1 Burpee

Increasing by one each set.

12 TTB
12 burpees over stabilizing half ball

Plus one TTB


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EMOM 20”
10 burpees over the KB

Record rds completed. Must at least start ea rd.

14




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"Waterproof" 
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

16:36 Rx'd

AMRAP 4”

10 AKBS 72lb
25’ HS walk

Rest 2”

Repeat

1+6’ then 1+12’


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15” AMRAP
50 DUs
20 foot HS walk
10 KB jerks 72lb (5L,5R)

3 plus 20’ walk


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Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Subbed Echo bike in lieu of Row. Good one.


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AMRAP 18”

9 KB PC 72lb
12 SHSPU
9 KB FS
12 over the Kb burpees

4 plus 9 HSPU


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AMRAP 20”

30 squats
30 burpees
30 sit ups
30 DUs

3 plus 16 sit ups

Finished the round.


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55 cal row x 5 3 min rest

Rest 5

30 cal 20 burpees over the rower

36:01 including rest


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3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
10 Power Cleans
21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Got into the burpees every round. I'm pretty beat up from today. Did strength training in globo gym this morning. Then EHOH for 8 hours 30 RKBS 72lb. 

Max double kbs 53lb: 32

On the 4:00 x 3 Sets:
15 TTB
15/12 Calorie Row
15 Kipping Handstand Push-ups

finished all in the 4' time frame. Good kipping work tonite. 

AMRAP 15

25 DUs
5 Kb snatches ea side
25 DUs
5 over the kb burpees

72lb kb

4 plus 6 snatches


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75' Handstand Walk100' KB walk Right front rack
100' KB walk Left front rack
30 AKBS
100' KB walk Left front rack
100' KB walk Right front rack
75' Handstand Walk

KB=72lbs

Untimed. Good HS walk practice. 

Stamina Builder
For Time:
50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk
40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk
30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk
20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk
10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk

25:10ish. I wasn’t warmed up but good practice. The new “Annie”


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Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (you choose the weight)

After Each Round: 30 Double Unders

11:18

I almost scaled dus to 20. Hope my knee isn’t fussy.


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AMRAP 16:
30 Kettlebell Clean and Jerks 53lb
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

2 plus 4 kb c&j

6 Rounds, On the 2:00: 
400/330 Meter Row

Round 1: 2k Pace + 9 Seconds 
Round 2: 2k Pace + 4 Seconds 
Round 3: 2k Pace - 1 Second

Round 4: 2k Pace + 5 Seconds 
Round 5: 2k Pace  
Round 6: 2k Pace - balls out

Sunday Runday
2.25 miles 19:42 around the neighborhood

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4 Rounds
30 Cal row
30 Toes to bar

19:52. I tried to hit TTB in pairs of 3 instead of gassing myself. Made it all the way (for the most part-had a few sets broken but didn't let go of the bar) til the last round and the last 10 were broken to ones.