wednesday, May 20, 2026

Wednesday 

5/20/2026

with a partner 

2 minute AMRAP

P1: Row 18/14 cals 

P2: Ski erg 15/12 cals 

AMRAP Wall ball 20#/14# remaining time

rest 1:00

x6 sets 

+

2 minute AMRAP

P1: Bike erg 20/16 cals 

P2: Farmers walk 5 shuttles @ 70#/53# per hand

AMRAP wall walks remaining time

rest 1:00

x6 sets 

*AMRAPs are done if you complete 120 wall ball and 25 WW but still complete the buy in

essentials 5-20-26

A. Take 12 minutes to complete 4 sets of the following:

A1. Barbell bench press x6-8 @ 30X1

A2. GHD sit-up x8-15 reps 

A3. Banded archer rows x10-12/arm 

+

B. 5 Rounds for time:

15 air squats

12 Russian KBS HEAVY 

9 banded strict pull-ups 

*12 min time cap