2 mins on
1 min off
x 4 rounds
12 DB Front squats 50/35
12 HSPU
AMRAP BBJO at 24"/20"
rest 4 minutes
60 seconds on
60 seconds off
x 4 rounds
12 DB Push Press 50/35
48 DU
AMRAP Front rack lunges 50/35lbs DBs
2 mins on
1 min off
x 4 rounds
12 DB Front squats 50/35
12 HSPU
AMRAP BBJO at 24"/20"
rest 4 minutes
60 seconds on
60 seconds off
x 4 rounds
12 DB Push Press 50/35
48 DU
AMRAP Front rack lunges 50/35lbs DBs
4:00 on 4:00 off X 4
AMRAP the following three movements
-Row
-DB Snatch 50/35
-Burpee over the rower
RD 1 = 21 reps/cals of each
RD 2 = 18 of each
Rd 3 = 15 of each
RD 4 = 12 of each
Score each 4 min AMRAP separately for total reps. Start back at the top after each 4 min of rest.