MAP 2 10 minute AMRAPS

10 minute AMRAP @ 85%

Row 200m
25 DU
25 shoulder touches
5 rounds

Rest 4 minutes

10 minute AMRAO @ 85%

8 WB (14# to 10' target)
8 T2B
8 bar jump on and over 20"
7 rounds

CGBP, 2, 12 min EMOMs, WB, PCand J, and bar MU wod

A. close grip bench press build to a tough 5

95 x 5, 100 x 4

B. emom – 12mins
odd – Push press TnG x 5 60% of 1rm + 20 DU- 80#
even – CTB chin ups 7-10

C. emom 12mins
odd – HSPU x 8-10 UB
even – pendlay row x 4-5 95#
+
for time
30 wall balls 20# 10′ target
20 PC and jerk 135/95#
10 MU (did Bar MU singles)

11:20

Notes:
- take your time for A
- speed focus on both emom
- record time on workout

Power Clean TnG PR and Hot Shots 19

Power clean TnG x 3

135#

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

36:35

DL PR and DU and T2B

DL 225# x 4

A. : Fire (Time)

50 Double Unders
10 Toes 2 Bar
40 Double Unders
8 Toes 2 Bar
30 Double Unders
6 Toes 2 Bar
20 Double Unders
4 Toes 2 Bar
10 Double Unders
2 Toes 2 Bar
10 minute cap or rest remaining time left until the 10 minute mark. At exactly 10 minutes begin part B.

2:34

B. : 700m Run to Left (Time)

Run the block of the gym turning to the left for time.

2:55

FS EMOM and WBs, Burpees and 200m run

EMOMx10: 1 Front Squat, Across

145#

20-15-10-5

WB (14# to 10') 

Burpee 

200m run after each round

8:50 UB

Team DT

“Team DT”

5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Rested equal work time.  Total time was 15:45 with Rest.
time per round:
2:19, 2:15, 1:45, 1:45, 1:37

Day 148

A. Snatch Double (low blocks) - Max 12 Minutes

100#

B. 12 Min AMRAP

   350 meter Row

   10 HSPU

   40 Double Under

   25 thrusters 45#

2 rounds + 350m + 10 HSPU + 4 DU

Day 149

A. Back Squat 145#-Max 12 Minutes

5, 4

B. Front Rack Yoke Carry 175#-Max 8 Minutes

80m, 40m

C. 15 Min EMOM

10 x Burpee AFAP- :25

8 x Kipping C2B (pronated)- UB

Airdyne x 30 seconds @ 90%- 12 cals