4 Rounds For Time of:
30 Lateral Jumps Over Bar
20 DB Weighted Lunges
15 High Pulls 115/75
10 Push Press 115/75
4 Rounds For Time of:
30 Lateral Jumps Over Bar
20 DB Weighted Lunges
15 High Pulls 115/75
10 Push Press 115/75
For Time Complete
100 Double Unders ( 200 Singles)
90 Russian Twist
80 Air Squats
70 Sit Ups
60 Ball Slams
50 Push Ups
40 Wall Balls
30 Toes to Bar
20 Power Cleans
10 Pull Ups
Every Minute on the Minute for 10 Monutes Complete
8 KB Swings 53/35
4 Burpee’s
Then
4 Rounds For Time of:
200 Meter Run
10 Power Snatch 115/75
15 Box Jumps 24″/20″
Complete as Many Rounds and Reps as Possible in 20 minutes OF
20 Double Unders
10 Hang Squat Cleans
15 Incline Push ups
4 Rounds For Time OF:
300 Meter Sandbag Run 70/40
10 Sandbag Get Ups
15 Burpee’s Sandbag Jumps Overs
Every Minute on The Minite for 10 Minutes Complete 3 Push Press
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
5 handstand Push Ups
10 Sumo Deadlift High Pull
15 Straigt Leg Sit Ups W/slam Ball
15 Minutes to Establish 3 RM on
Front Squat
Then
21*15*9
Deadlifts
Pistols. (Single Leg Squat)
Box Jump Overs
* 400 Meter Run
Every Minute on The Minute Rotate Through The Following Until you’ve Complete 3 Rounds
KB Swings 53/35
Pull Ups
Hang Cleans 115/75
Knees To Elbows
Russian Twist W/KB
Rest 1 Minute after Each Round
Complete as Many Rounds and Reps as possible in 20 Minutes of:
20 Lateral Jumps Over Parallette
6 Curtis p’s
12 Weighted Burpee’s Bumper Jump
Every minute on the minute
On top of every minute complete 5 Burpee’s Then KB Swings 53/35 for the rest of the Minute Until you complete 100. 10 Minutes Cup
Rest 5 Minutes
On top of every minute complete 20 mountain climbers Then Box jumps 24/20 for the rest of the Minute until you complete 100. 10 Minutes Cup
Rest 5 Minutes
On top of every minute complete 25 singles Then Wall Balls 20/14 for the rest of the Minute until you complete 100. 10 Minutes Cup