Triple D

IMG_3441AMRAP in 24 Minutes:
20 DB Deadlifts
50 Double-unders
20 DB Thrusters
50 Double-unders
20 Burpees
50 Double-unders
20 DB Squat Cleans
50 Double-unders
20 DB Devils Presses

RED (RX): DB: 50/35 lb.

WHITE: DB: 40/25 lb.

BLUE: DB: 35/20 lb., Single Unders

Don’t Let Go of the Ball

IMG_3404RED (RX+):
4 Rounds:

Complete one round every 6 Minutes:
Run 400 m with MB
12 GHD Sit-ups with MB
24 Wall Balls (20/14 lb.)

WHITE (RX):
4 Rounds:
Complete one round every 6 Minutes:
Run 400 m with MB
15 GHD Sit-ups
24 Wall Balls (20/14 lb.)

BLUE:
4 Rounds:

Complete one round every 6 Minutes:

Run 400 m with MB
15 Abmat Sit Ups
20 Wall Balls

Cool Front Feels

86084082RED (RX+):
3 Rounds for Time:
5 Strict Pull-ups
10 Back Squats (115/75 lb.)
4 Strict Ring Muscle-ups
10 Front Squats

WHITE:
3 Rounds for Time:
4 Strict Pull-ups
10 Back Squats (95/65 lb.)
4 Ring Muscle-ups
10 Front Squats

BLUE:
3 Rounds for Time:
4 Difficult Ring Rows
8 Back Squats
4 Muscle-up Transitions
8 Front Squats

Holy Hamstrings

RED (RX):
27-21-15-9 for Time:
Step-ups one DB (50/35 lb.)
DB Snatches
Hip Extensions

WHITE:
27-21-15-9 for Time:
Step-ups one DB (40/25 lb.)
DB Snatches
Hip Extensions

BLUE:
27-21-15-9 for Time:
Step-ups
DB Snatches
Good Mornings

IMG_0306RED (RX):
3 Rounds for Time:
200-m Run
100-m Farmers Carry (L hand Front Rack), 53/35# KB
50 Sit-ups
200-m Run
100 m Farmers Carry (R hand Front Rack)
25 Parallette Pass Throughs

WHITE:
3 Rounds for Time:

200-m Run
100-m Farmers Carry (L hand Front Rack), 44/26# KB
50 Sit-ups
200-m Run
100-m Farmers Carry (R hand Front Rack)
25 Parallette Pass Throughs

BLUE:
3 Rounds for Time:

200-m Run
100-m Farmers Carry (L hand Front Rack)
50 Sit Ups
200-m Run
100-m Farmers Carry (R hand Front Rack)
20 Bench or Parallette Pass Throughs