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STUDIO CITY

“Captain’s Quarters” 
Teams of 2 :

AMRAP 5:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 5:00 while partner goes

AMRAP 5:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 5:00 while partner goes

AMRAP 5:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max calorie row in time remaining

Rest 5:00 while partner goes

Accessory :

murph prep
25 strict pullups in as few a set as possible –Advanced and strong homies – 50 strict


HERMOSA BEACH
STRENGTH
4 sets:
6/6 Split Squat
1 minute rest
3 High Box Jump
1 minute rest

WOD
2 Rounds for time:
20/15 Calories on Assault Bike
rest 1 minute
20 Lateral Burpee Box Jump Overs (24/20)
rest 1 minute
50 Wall Balls (20/14)
rest 1 minute

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