They Aint Got Nothing On Us

BUDDY BOOTCAMP

Part A
12 minute AMRAP
6 burpees
12 thrusters
18 box jumps

3 min rest

Part B
9 minute AMRAP
20 wall balls
20 KB swings

2 min rest

Part C
6 minute AMRAP
30 OH plate lunges
30 ab-mat sit ups

1 min rest

Part D
3 min AMRAP
Relay gate runs

PERFORMANCE CLASS

EMOM 12 minutes
Hang clean + jerk
0-5 mins 80-85%
6-12 mins 90-95%

12 minute AMRAP
3 power cleans 85/60kg
5 ring dips
7 box jumps

3 min rest

For time:
10 burpees
20 KB swings 32/24kg
30 shoulder to overhead 70/45kg
40 back rack lunges
50 double unders

2 min rest

6 minute AMRAP
20 wall balls
10 toes to bar