21-18-15-12-9-6
OH Squats
Bar Facing Burpees
Ring Dips
Med Ball Sit Ups
21-18-15-12-9-6
OH Squats
Bar Facing Burpees
Ring Dips
Med Ball Sit Ups
4 Rounds
200 Meter Sandbag Carry
10 Sandbag Squat Cleans
20 Wall Balls
30 Double Unders
Tabata
8 intervals, :20 on/:10 off for each set of exercises.
Only rest in between is transition time
Pull-ups
Push-ups
Air Squats
Sit-ups
KB swings
20 Minute AMRAP
6 Burpee Bumper Jumps
9 Weighted Walking Lunges
12 Knees to Elbows
5 Rounds
15 Kettlebell Swings
15 Goblet Squats
15 Pull Ups
15 Double Unders
20 Minute AMRAP
10 Push Press
20 Slam Balls
10 Back Extensions
20 Sit Ups
4 Rounds
6 Mutant Makers (1 rep = Squat Cleans to Thruster)
12 Hand Release Push Ups
24 Box Jumps
50 Double Unders
400 Meters before each round
21-18-15-12
Kettlebell Swings
Push Ups
Wall Balls
4 Rounds
200 Meter Sanbag Run
10 Sandbag Step Ups
15 Bumper Burpees
20 Straight Leg Sit Ups
20 Minute AMRAP
5 Power Cleans
10 Hand Release Push Ups
15 Dips
20 Double Unders