Saturday, August 12

Team of 2

AMRAP 20:
7 Hang Power Cleans (135/95)
7 Chest-to-bar Pull-ups
7 Burpees
*Alternate exercises

Rest 5 minutes

AMRAP 10:
7 Front Squats (135/95)
7 Box Jumps (30/24)
7 Burpees
*Alternate exercises

Rest 5 minutes

AMRAP 5:
Ring Muscle-ups

Saturday, August 5

Team of 2

-All for time- 

4 rounds of:
30 Deadlifts (225/155)
Handstand Walk 50 feet
20 Back Squats (225/155)
Handstand Walk 50 feet
*Split barbell reps as needed. Both must complete full HSW distance.

Rest 5 minutes

Run 1 mile
30 Clean & Jerks (225/155)
30 Muscle-ups

For competitors programming, visit gfbfitness.com!