Every Minute on The Minute Rotate Through The Following Until You’ve Completed 5 Rounds Of:
Push ups
Med/Ball Sit Ups
Box Jumps
Double Unders
KB Swings
Every Minute on The Minute Rotate Through The Following Until You’ve Completed 5 Rounds Of:
Push ups
Med/Ball Sit Ups
Box Jumps
Double Unders
KB Swings
strength
Power Snatch
1-1-1-1-1-1
Then
4 Rounds For Time Of:
9 Hang Cleans 115/65
6 Overhead Squats 115/65
3 Rope Climbs
5 Rounds for Time of:
200 Meter Sandbag Run 40#/70#
3 Wall Climbs
9 Deadlift 225/165
12 Toes Through Rings
Five 3 Minutes Sets
Complete as Many Rounds and Reps as Possible in 3 Minutes of:
12 Front Squats 135/95
10 Burpee’s Deck Squats W/Slam/Ball
Rest 1 Minite after each Set
For Time:
400 Meter Run W /Med/Ball 20/14
12 Clean & Jerks 155/105
20 Double Unders or (60 sin)
21 Pull Ups
400 Meter Run W /Med/Ball 20/14
9 Clean & Jerks 155/105
20 Double Unders or (60 sin)
15 Pull Ups
400 Meter Run W /Med/Ball 20/14
6 Clean & Jerks 155/105
20 Double Unders or (60 sin)
9 Pull Ups
21*18*15*12*9*6*3*
Overhead Squats 95/65
Box Jumps 24″/20″
Decline Push Ups 24″/20″
* 10 Double Unders or (30 sin)
15 Minutes to Establish a 1 RM On
Deadlift
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes of:
20 mountain Climbers
15 Deadlifts @ 50% of Your 1 RM
10 Knees to Elbows
4 six Minutes Sets
Complete 3 Rounds in 6 Minutes of
Sets 1&3
3 Wall Climbs
6 Thrusters 135/95
9 Pull Ups
Rest the remaining of the six minutes on every set
Sets 2&4
Complete 3 Rounds in 6 Minutes of
20 Double Unders
10 Hang Cleans 135/95
15 Ball Slams
Rest the remaining of the six minutes on every set
4 Rounds for Time of:
400 Meter Run
10 Sumo Deadlift High Pull 95/65
12 Lateral Burpee’s over Bar
Complete as Many Rounds and Reps as Possible in 6 Minutes of:
5 Handstand Push Ups
1 Rope Climb
Complete as Many Rounds and Reps as Possible in 6 Minutes of:
5 Pull Ups
10 Hand Release Push Ups
Complete as Many Rounds and Reps as Possible in 6 Minutes of:
200 Meter Run
10 Deadlift