"Fifty Shades of Pain"

EQUIP: DB’s (c: 25/20, p: 20/15, f: 15/10), KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 95/65, p: 75/55, f: 65/35), Rower, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*10 x Push-Up + Windmill R and L

*10 x Air Squat to Box Jump

*5 ea. x Hang Power Clean, S2OH, Front Squat, Hang Power Snatch (light barbell)

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“Fifty Shades of Pain”

50:00 AMRAP -

50 x Hang Squat Clean & Jerk (may be done as a HSC+Thruster)(c: 95/65, p: 75/55, f: 65/35)

*EMOM: 5 x Burpee

UPON COMPLETION of the 50 REPS: 50 Calorie Row 

50 x DB Renegade Row (DB Push-Up + Row R + Row L = 1)(c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x Toes-2-Bar

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

*EMOM: 5 x Sumo Deadlift High Pull (c: 95/65, p: 75/55, f: 65/35)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. DB Lunge Thruster (c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x KB Swing (c: 70/53, p: 53/35, f: 35/26)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)

*EMOM: 6 x Lateral Box Jump (24/20)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

5 x Rope Climb

*EMOM: 5 x Double Push-Up Burpee

SCORE = Total Reps (only the main exercises count (do not count EMOM exercises or the Row calories))

*For example: I got through 16 of the Hang Power Snatch, so my score was 216 Rx (C).