November 4, 2017

​A. WARMUP
Coaches Choice movement activation, mobility Cap this at 15 minutes!
Scoring: Not Scored

B. 8 minute AMRAP of Dumbbell One-Arm Overhead Walking Lunge Steps, Renegade Rows, and Ring Dips
As Many Rounds and Reps as possible in 8 minutes:
In teams of 2

1. 20 Dumbbell One-Arm Overhead Walking Lunge Steps @ 40/20 lbs
2. 10 Renegade Rows @ 40/20 lbs
3. 5 Ring Dips

Coach's Notes:
Partner A needs to complete the full set before partner B follows. Alternate rounds until 8 minutes are done. Stimulus is fast so if you can only do 1 ring dip at a time, do HRPU instead. Stay in place for the lunge steps, stepping forward.
rest 3 minutes

C. 8 minute AMRAP of Rowing, Burpees over the Rower, and Power Cleans
As Many Rounds and Reps as possible in 8 minutes:
In teams of 2

1. 15/12 Calories of Rowing
2. 12 Burpees over the Rower
3. 9 Power Cleans @ 115/75 lbs

rest 3 minutes

D. 8 minute AMRAP of Double-Unders, Alternating One-Arm Kettlebell Snatches, and Running
​As Many Rounds and Reps as possible in 8 minutes:
In teams of 2

1. 40 Double-Unders
2. 10 Alternating One-Arm Kettlebell Snatches @ 24/16 kg
3. Run 120 meters

rest 3 minutes or finish