“SOLITARY CONFINEMENT”
On the 2:00 x 4 Sets:
9 Strict Press
9 Strict Pull-ups
On the 2:00 x 1 Set:
500/400 Meter Row
On the 2:00 x 4 Sets:
7 Push Press
7 Strict Pull-ups
On the 2:00 x 1 Set:
500/400 Meter Row
On the 2:00 x 4 Sets:
5 Push Jerks
5 Strict Pull-ups
On the 2:00 x 1 Set:
500/400 Meter Row
*Score is Heaviest Weight at Each Lift (SP + PP + PJ)*
“IT TAKES 2”
16 Rounds Total [8 Each]:
AMRAP 2:
30 Double Unders (45 Single Unders)
16 Single Dumbbell Hang Power Snatches
Max Goblet Squats with Time Remaining
*Performed in Teams of 2*
*Switch After Full Rounds*
*Score is Total Goblet Squats*
“COOKING WITH GAS”
5 Rounds x AMRAP 3:
9 Hand Release Push-ups
6 Box Jumps
3 Deadlifts
*1 Minute Rest Between Rounds*
*Your Choice On Box Height*
*Enter Deadlift Weight Used Each Round*
*Score Is Total Combined Weight*
“JACKIEIKCAJ”
[0:00-5:00]: 1,000/800 Meter Row
[5:00-10:00]: 50 Thrusters
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters
[20:00-25:00]: 1,000/800 Meter Row
*You Choose The Thruster Weight*
*Score is Thruster Weight Used*
“BOTTOMLESS PIT”
10 Rounds:
5 Hang Power Cleans
10 Single Dumbbell Box Step-ups (24″/20″)
15 Weighted AbMat Sit-ups
* Score is Dumbbell + Barbell Weight*
