2 Rounds For Time Of:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Cleans 115/75
12 Burpees
12 Overhead Squats 115/75
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2 Rounds For Time Of:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatch 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Cleans 115/75
12 Burpees
12 Overhead Squats 115/75
——————————————————–
Every Minute On The Minute For 6 Minute Complete 5 Deadlifts @ 65% Of Your 1RM
20 Minute AMRAP Of
20 Calories Row
5 Man Makers
20 Overhead Lunges (45/25)
4 Rounds Of TABATA
Lateral Jumps Over Bar
Sumo Deadlift High Pull (95/65)
Med/Ball Sit-Ups (20/10)
Russian Twist (35/25)
Floor Wipers (95/65)
Ball Slams (20/10)
V-Ups (20/10)
Box Jumps (24″/20″)
Every Minute On The Minute For10 Minutes Complete
3 Bear Complex 135/95
Then
10*9*8*7*6*5*4*3*2*1
Power Cleans (135/95)
Pull Ups
*10 Double Unders
15 Minutes To Establish A 1 RM On
Back Squat
3 Rounds For Time of
20 Back Squat @ 40 Or 50%
10 Latera Burpee’s Over Bar
200 Meter Sandbag Run (70/40)
15 Minutes To Establish A 1RM OnShoulder Press
15 Minutes AMRAP
20 Double Unders
10 Shoulder Press@ 60%
5 Strict Pull – Ups
15 Minutes To Establish A 1 RM OnDeadlifts
21*15*9
Deadlifts @ 60%
Box Jump Overs (24″/20″)
* 400 Meter Run
21-15-9-3
15-12-6-2
9-9-3-1
15 Minutes To Establish A 1 RM OnHang Cleans
Then
15 Minutes AMRAP
20 Double Unders
10 Burpee Bumper Jumps
15 Sumo Deadlift High Pull 53/35
10-9-8-7-6-5-4-3-2-1
Calorie Row
Front Squats 155/105
Box Jumps 24″/20″
Toes To Bar