Casey Fonoti

Strength – Pausing Front Squat On the Minute x 8:2 Pausing Front Squats (2 Seconds) Conditioning. 5 Rounds For Time:10 Front Squats (155/105)20/15 Calorie Row

5 Rounds:Max Unbroken Strict Presses (95/65)Max Unbroken Strict Pull-ups Rest 3 Minutes Between Sets

On the 4:00 x 5 Rounds:5 Devil Presses (50’s/35’s)10 Over-and-Back Hops Over Dumbbell15 Double Dumbbell Squats (50’s/35’s)10 Over-and-Back Hops Over Dumbbell5 Devil Presses (50’s/35’s)

21-15-9-15-21:Hang Power Snatch (75/55)Thrusters (75/55)

AMRAP 16:3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl…[Add 3 Toes to Bar Each Round]

[On the 0:00]1 Round:30 Lateral Dumbbell Burpees30 Single Dumbbell Hang Clean and Jerks (50/35) [On the 5:00]2 Rounds:15 Lateral Dumbbell Burpees15 Single Dumbbell Hang Clean and Jerks (50/35) [On the 10:00]3 Rounds:10 Lateral Dumbbell Burpees10 Single Dumbbell Hang Clean and… Read more »

AMRAP 18:Buy-In: 1 Mile Run AMRAP In Time Remaining:50 Double Unders35 Air Squats20 Dumbbell Plank Rows (50’s/35’s)

AMRAP 7:4 Bar Muscle-ups8 Front Squats (185/135)12/9 Calorie Bike16 Toes to Bar Rest 3 Minutes AMRAP 7:4 Bar Muscle-ups8 Front Squats (155/105)12/9 Calorie Bike16 Toes to Bar

AMRAP 15:20 Power Snatches (95/65)40 Double Unders20 Burpees40 Double Unders

50-35-20-35-50:AbMat Sit-ups After Each Round:10 Double Dumbbell Push Press (50’s/35’s)50 Meter Double Dumbbell Walk* 1 Arm Overhead + 1 Arm at Hang