(:20/:10)
4x – Wall Balls (20# / 14#)
(:40 rest)
4x – Plank Jax
(:40 rest)
4x – Tire Jump Throughs
(:40 rest)
4x – Dive Bombers
(:40 rest)
4x – Airdyne Sprints
(2 min. rest & repeat)
(:20/:10)
4x – Wall Balls (20# / 14#)
(:40 rest)
4x – Plank Jax
(:40 rest)
4x – Tire Jump Throughs
(:40 rest)
4x – Dive Bombers
(:40 rest)
4x – Airdyne Sprints
(2 min. rest & repeat)
(EMOM x 5)
*5 reps of complex* @ (135# / 95#)
Power Clean / Push Press / Back Squat / Push Press
|
(3 min. rest)
|
(15 min. AMRAP)
6 – Shoulder 2 Overhead (155# / 115#)
12 – Alternating Pistol Squats
24 – Double Unders
200 meter Run
(EMOM x 8)
20 – Mt. Climbers
5 – Power Cleans (155# / 115#)
|
(3 min. rest)
|
(12 min. AMRAP)
10 – Handstand Push-ups
20 – AbMat Sit-ups
30 – Double Unders
(20 min. AMRAP)
10 – Pull-ups
30ft. Walking Lunges (50# / 35#)
10 – Burpees
30ft. Walking Lunges (50# / 35#)
(For Time)
Buy In: 800 meter Run
(4 Rounds)
12 – Ring Push-ups
12 – Back Squats (from the ground) (185# / 125#)
12 – Alternating Dumbbell Snatches (both sides = 1) (50# / 35#)
Cash Out: 800 meter Run
(10 min. AMRAP)
10 – Deadlifts (225# / 155#)
10 – Bar Lateral Burpees
|
(3 min. rest)
|
(10 min. AMRAP)
1 – Suicide
1 – 30ft. Handstand Walk (Rx)
or 6 – Wall Walks (scaled)
12 – Jump Squats
12 – V-ups
(EMOM x 9)
5 – Deadlifts (135# / 95#)
5 – Hang Cleans (135# / 95#)
5 – Thrusters (135# / 95#)
|
(3 min. rest)
|
(9 min. AMRAP)
9 – Sit-up Ring Rows
9 – Box Crossovers (24″ / 20″)
9 – Diamond Push-ups
(:20/:10)
4x – Back Squats (95# / 65#)
(:40 rest)
4x – Hollow Holds
(:40 rest)
4x – Power Cleans (115# / 75#)
(:40 rest)
4x – Burpee Over Hurdle (12″)
(2 min. rest & repeat)
(4 Rounds)
15 – Handstand Push-ups
20 – Alternating Dumbbell Snatches (50# / 35#)
400 meter Run
(EMOM x 10)
5 – Squat Cleans (185# / 125#)
|
(3 min. rest)
|
(10 min. AMRAP)
10 – Dumbbell Push Presses (50# / 35#)
10 – Burpee Pull-ups