In House Summer for 2

10 Rounds Total alternating movements with partner 

1 Hang Squat Clean & Jerk 225/155

5 Chest To Bar Pull-up 

10 Double Dumbbell Step Over 50/35 24"/20"

CAP 15min

Barbell options: If capable Rxers MUST do # above 

2 Reps at 185/125

3 Reps at 155/105

4 Reps at any # below (must be relatively heavy) 

Pull-up options 

9 Reps of Pull-ups 

12 Reps of Ring rows (toes must touch wall) 

DB Step Over options 

Will be determined day of based on athlete's level by coach 

For Time: 20min cap 

150 Calorie Row 

150 Burpee over Rower

(FF teams will do 120 Cals)

7min AMRAP Each + SHOTS

3 Bench Press 185/125

9 Wallballs 20/14

12 Ghd Sit-ups 

Flow~

SHOTS: :30ea 0:00-1:30 P2

:30 transition 1:30-2:00

AMRAP 7 2:00-9:00P1

:30 transition 9:00-9:30

SHOTS: :30ea 9:30-11:00 P1

:30 transition 11:00-11:30

AMRAP 7 11:30-18:30 P2

Athlete 1 will take 4 shots within 1min, partner 2 will have 5 burpees per miss or non attempts as a BUY IN 

Athlete 2 will then do the AMRAP

etc

BENCH WEIGHT OPTIONS 

5 Reps at 155/105 

7 Reps at 135/95 

9 Reps for anything lower 

burpees do NOT count towards score 

For reps: 17min cap 

25 Synchro Box Jumps / 35 Step ups24/20

100 Double Kettlebell Thrusters (split however, 1works) 

25 Synchro Box Jumps / 35 Step ups 24/20

35 Shuttle Sprints, 25ft (split however, 1works)

In remaining time MAX Cleans (1 works)

REPS X WEIGHT = SCORE 

KB weight determined by Coaches

Both partners will "dress up" & receive a score 

1 being the highest 

5 being the lowest 

Floater

You will have 5 minutes

Both athletes will first complete 30 sandbag squats total + 15 calorie bike total (working at same time) 

In time remaining you will then establish a 1 rep max Snatch with one barbell only (any style)

NO .5 weights are allowed

ALL scores will be converted to men's weight 

 for example 95=135