151117 Get your AMRAP mind ready!

A. WARMUP
Coaches go crazy. Squat holds and duck walks would not be bad to add to your warmup!

B. SWOD
Split Jerk
5 x 2 @ 70%

C. WOD
With a running clock
AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65
Rest 3 Minutes

AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65
Rest 3 Minutes

AMRAP 3 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20
6 Deadlifts 95/65

D. Progessive Model
Strict Pullup

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