For Time Complete
80 Double Unders or (240 Singles)
70 Push Ups
60 KB Swings 55/35
50 Pull Ups
40 Deadlifts 135/95
30 Power Cleans 135/95
20 Deck Squats W/Slam Ball
10 Man Makers
For Time Complete
80 Double Unders or (240 Singles)
70 Push Ups
60 KB Swings 55/35
50 Pull Ups
40 Deadlifts 135/95
30 Power Cleans 135/95
20 Deck Squats W/Slam Ball
10 Man Makers
Split Jeks
2-2-2-2-2-2
Then
Complete as Many Rounds and Reps As possible in 15 Minutes OF:
3 Wall Climbs
6 Mutant Makers
9 knees to Elbows
Every Minute on the Minute Rotate Through the Following Until you’ve Completed 5 Rounds OF:
Wall Balls
Box Jumps
KB Swings
Sumo Deadlift High Pull
Ring Dips
Rest 1 Minute BTW Rounds
Front Squats
2-2-2-2-2-2
Then
Increasing by One Rep on Every Round
Complete as Many Rounds as Possible
In 15 Minutes OF:
1 Clean & Jerk
1 Incline Push up
1 Pull Up
2
2
2
Complete as Many Rounds and Reps
As possible in 12 Minutes OF:
7 Hang Cleans
7 Front Rack Lunges
7 Box Jumps
Rest for 5 Minutes
Then
Complete as Many Rounds and Reps
As possible in 12 Minutes OF:
7 Hang Snatch
7 Overhead Squats
7 Box Jumps
TABATA
4 Rounds
20sec. Of Work 10sec. of rest
Double Unders
Burpees
Push Press
Wall Ball Sit Ups
Every Minute on The Minute for
10 Minutes Complete
3 Power Cleans
Then
4 Rounds For Time OF:
20 Wall Balls
15 Weighted Step Ups
10 Toes To Bar
15 Minutes to Establish a 1 RM on
Back Squat
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
6 Power Snatch
10 Overhead Squats
14 Ring Dips
10-9-8-7-6-5-4-3-2-1
Deadlifts
Pull Ups
Ball Slams
Strength
Every 90 Sec.for 15 minutes Complete
??????
Then
15-12-9-6
Double Unders
Thrusters
Burpee Box Jumps