Row 1000 Meters – Steady Pace
3 Minute AMRAP of:
5 Deadlifts 185/135
100 Meter Sprint
*Perform this AMRAP a total of 3 separate times. Rest 5 minutes between each.
200 Double Unders for time
Build to a 5RM
For time:
70 Burpees
60 Sit-up (Abmat)
50 Kettlebell Swings 53/35
40 Pull-ups
30 Handstand Push Ups
5 – 10 Calorie Air Assault Sprints
2:1 Rest Work Ratio
12 Minute Ladder:
3 Thrusters 75/45
3 Toes 2 Bar
3 Calorie Row
6 Thrusters
6 Toes 2 Bar
6 Calorie Row
9 Thrusters
9 Toes 2 Bar
9 Calorie Row……Continue adding 3 reps per round.
40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing 53/35
Every 3 Minutes for 15 Minutes:
12 Burpee Box Jump Overs
20 Walking Lunges 50/35
3 Position Snatch:
High Hang
Mid Thigh
Floor
Moderate weight – keep form as clean as possible
For time:
40/30 Cal Row
30 Power Snatch 95/65
20 Toes To Bar
RX Plus 115/75
Build to heavy
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
1 – Power Clean + 1 – Split Jerk
5 Rounds:
60 sec Wallballs 20/14
60 sec Alternating Dumbbell Snatches @ 40-50/25-35#
60 sec Cal Row
60 sec Rest
Slowly build to a 3 Rep Max
15 Minute AMRAP of:
55 Double Unders
15 Pull Ups
5 Hang Squat Cleans 135/95
RX Plus – 155/105, and C2B Pull Ups
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders