AMRAP

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

Team WOD

WOD: Conditioning
20 min AMRAP
15 Sit Ups
12 Wall Balls (20/14#)
9 Cal Row or Bike

Goal = 12+ Rounds

*Partners alternate movements, each time either athlete finishes Row or Bike is 1 round. Partner 1 would start on Sit Ups while Partner 2 rests, when P1 is finished with their Sit Ups, P2 would start their 12 Wall Balls, etc.

Lucky 7

Skill/Strength: Strength
Shoulder Press
5 reps @ 75%
3 reps @ 85%
1 or more @ 95%

Add 5# to 1RM

WOD: Conditioning
7 min AMRAP
7 Dumbbell Cleans (35/20#)
7 Dumbbell Push Press
7 Dumbbell Weighted Step Ups

Finish: Grip Strength
Bar Wars

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