Lurong Benchmark

AMRAP in 5 minutes:

5 Box Jump Overs

10 Toes to Bar

3 minutes rest

AMRAP in 3 minutes:

Squat Clean Thruster (155/105)

Jonesworthy

For time:

Air Squats 80, 64, 48, 32, 16

Kettlebell Swings 40, 32, 24, 16, 8

Pull-ups 20, 16, 12, 8, 4

Hang Squat Clean (again)

3 Rounds for time:

7 Hang Squat Cleans (135/95)

14 Knees to Elbows

With your favorite Kettlebell

15 Minute AMRAP with a Kettlebell

6 Turkish Get-ups

8 Heartbeat Squats

10 KB Swings

12 Sumo Deadlift High Pulls

Every minute barbell

EMOTM for 12 minutes:

2 Deadlifts (155/115)

2 Hang Cleans (155/115)

2 Shoulder to Overhead (155/115)

then…..cool down with 30 strict toes to bar

Dan's Workout

3 Rounds for Time

500m Row

400m Run

30 Wall Ball Shots

20 Push-ups

10 Pull-ups

Power Snatch

10-15-20

Power Snatch (95/65)

Ring Dips

Fight Gone Bad Style

3 Rounds for reps, 1 minute at each station:

Deadlift (155/95)

Row for Calories

Dumbell Thrusters (30/20)

KB Snatch (35/25)

Toes to Bar

PP and BHB

21-18-15-12-9-6-3

Push Press (115/75)

Bar Hopping Burpees

Keystone Gorge Run

5K run for time

3 Rep Back Squat

Back Squat 

3-3-3-3-3

1 Rep Hang Squat Clean

10 minutes to find:

1 Rep Max Hang Squat Clean

then………

EMOTM for 15 minutes:

2 Hang Squat Cleans (70% of 1RM)

15 Sit-ups

Jeff Shannon's Birthday

5 Rounds

20 Pull-ups

40 Push-ups

60 Squats

Karen

Karen

150 Wall Ball Shots for time (20/14)

Foo

13 Bench Press (170/115)

then AMRAP in 20 minutes

7 Chest to Bar Pull-ups

77 Double Unders

2 Squat Clean Thrusters (170/115)

28 Sit-ups