AMP INVITATIONAL

Workout 1 KB + jumps
AMRAP14

14 synchro american KB swing
14 synchro SA KB OH lunge

14 synchro box jump

Score = rounds + reps

Rules:
Teams have 2 work, 1 rest at all times. AB AC BC.. repeat.

KB swing is hinging and bringing KB up over head, head through at the top

Lunge is single arm over head, alternating steps forward, back knee touches the floor every rep

Box jump is two footed take off, two footed landing, stand all the way up, step down.

Synchro is at the top of the snatch, full lock out. Top of the lunge, standing up all the way. Top of the box jump, full extension standing on the box.

Workout 2: front squat

14 minute window to find:

3rm front squat

Score = total weight lifted by team - share the same barbell.

Rules:
Take bar from rack

Squat below parallel 3 times, full extension at the top each time

Workout 3 + 4:
14 mins

6k bike erg

AND

80 DB snatch 

80 burpee to plate

80 DB push press

TWO SCORES: time on the bike erg (must set count down) + time for movements to be completed

Rx 50/35
Open 35/25 

Rules:
Push press - take dumbbells from shoulders to full lock out overhead, no jerk!
Snatch - single db, both heads touch floor, full lock out over head, alternating arms each rep
Burpee - two footed take off, two footed landing, no need to stand up at the top

Split this however you like. Will be two people working and 1 resting.

Workout 5:

14 mins
800m row
800m run
800m ski

Score = time

Rules:

Partners run together, run to 16th on Michigan and back. 

Split row and ski however you like between the 3 partners.