3 Rounds for time of:
500 Meter Row
25 Hang Power Cleans 95/65
25 Shoulder to Overhead 95/65
3 Rounds 1:00 on 1:00 off:
Burpees to a 6″ target
3 Steady Rounds of:
10 Calorie Ski
5 Power Cleans @ 65%
3 Rounds of:
4:00 Minute AMRAP
2 Squat Cleans 135/95
2 Muscle Ups
4 Squat Cleans 135/95
4 Muscle Ups
6,6,8,8,etc…
Rest 2:00 between rounds and start each round over
Sub for Muscle Ups: Chest To Bar Pull Ups or Regular Pull Ups
In teams of 3 complete 15 – 200Meter Rows (5 each) for time.
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
2 Rounds of:
25 Calorie Row
25 Calorie Ski
25 Calorie Air Assault / or 400 Meter Run
Max Reps in 1 set
15 Minute AMRAP:
25/20 Calorie Row
10 Ketllebell Snatch 53/35
15 Pull Ups
2 Rounds of:
Max Set Unbroken Wall Balls 20/14
Rest 3:00 between rounds
5 Minute AMRAP of:
25 Double Unders
15 Wall Balls 20/14
Rest 5 Minutes then:
5 Minute AMRAP of:
10 Toes To Bar
10 Push Ups
Rest 5 Minutes then:
5 Minute AMRAP of:
15 Kettlebell Swings 53/35
15 Box jumps 24/20
EMOM 9 Minutes;
Minute 1: 10 Back Squats
Minute 2: 1 Sled Sprint
Minute 3: 10 Push Ups
5 Rounds Each for time of:
100 Meter Run
15 Air Squats
10 KB Swings
5 Burpees
Rest 2 Minutes between rounds
EMOM 9 Minutes:
Minute 1: 15 Push Ups
Minute 2: 15/12 Calorie Row
Minute 3: 15 Box Jumps 24/20
3 Rounds for time of:
30 – Burpees
30 – Power Snatch 75/45 or Power Clean & Jerk 95/65
10 Rounds For Time of:
5 – Front Squats (@ 55% 1RM)
5 – Push Jerks
5 – Handstand Push Ups (Strict)
Sub for HSPU is 10 Hand Release Push Ups
1 Squat Clean + Max Rep Hang Squat Cleans
3 Rounds each for time of:
15 Thrusters 95/65
15 Pull Ups
500 Meter Row
Rest 3 minutes between rounds.
For Time:
75 Abmat Sit Ups / GHD Sit Ups
All sets touch and go
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar