21-18-15-12-9
Double Unders
Deadlifts 185/115
Lateral Burpees Over Bar
Toes To Bar
21-18-15-12-9
Double Unders
Deadlifts 185/115
Lateral Burpees Over Bar
Toes To Bar
Every Minute on the Minute For 10 Minutes Complete
2 Bear Complex
Then
3 Rounds For Time OF:
3 Sets
5 Hang Cleans
5 Front Squats
5 Push Press
200 Meter Run
Every Minute on the Minute Rotate through the Following Until you’ve Completed 3 Rounds
Deck Squats
Front Rack Lunges 95/65
Knees to Elbows
Ball Slams
Box Jumps
Rest One Minute BTW Rounds
15 minutes to Establish a 1RM on
Power Clean
Then
4 Rounds For Time OF:
200 Meter Run
5 handstand Push ups
15 Deadlifts
10 Clean & Jerk @ 75% of Yuor 1RM
Same weight for deadlift
Complete as Many Rounds and Reps as possible in 20 Minutes of:
20 Double Unders or (60 Sin)
15 Front Squats 115/75
10 Weighted Box Step Overs
15 Straight leg Sit Ups
Strength
Overhead Squat
3-3-3-3-3
Increased weight on every set
Then
6 Rounds for Time of:
8 Burpees
10 Push press 115/75
12 Pull Ups
Every Minute on the Minute Till You Miss 3 KB Swings 3 Push Ups 4 KB Swings 4 Push Ups 5…… 5…….
Then
Complete as Many Rounds and Reps as Possible in 20 Minutes of:
300 Meter Run W/Med/Ball 24/14
10 Hang Cleans 135/95
15 Elevated Ring Rows
3 Rounds For Time OF:
400 Meter Run
50 Double Unders or (100 Sin.)
10 Squat Cleans
20 Pull Ups
Tabata
20 Sec. of Work 10 Sec. of Rest
4 Rounds OF:
Renegade Rows
Russian Twist W/Slam Ball
KB SDHP
Wall Ball Sit Ups
15 Minutes to Establish A 1RM on deadlift
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
40 Sec. Handstand Hold
8 Deadlifts @ 75% OF Your 1 RM
10 Lateral Burpees Over The Bar