Every Minute on The Minute Rotate through The Following Until you’ ve Completed 4 Rounds OF:
Med/Ball Sit-Ups
Floor Wipers 95/65
Russian Twist 35/25
V-Ups
Knees to Elbows (Floor)
Every Minute on The Minute Rotate through The Following Until you’ ve Completed 4 Rounds OF:
Med/Ball Sit-Ups
Floor Wipers 95/65
Russian Twist 35/25
V-Ups
Knees to Elbows (Floor)
5 Rounds For Time Of
20 Double Unders or 60 sin.
5 Man Maketd
20 Toes to Bar
Complete as Many Rounds and Reps as Possible in 20 Minutes OF:
200 Meter Run
10 Sandbag get-Ups 70/40
20 Deadlifts 165/125
15 Minutes to Establish a 1 RM on Hang Clean
Then
4 Rounds For Time of
8 Hang Cleans @ 75 of your 1 RM
10 Laeta Burpees Over The Bar
12 KB Swings
10*9*8*7*6*5*4*3*2*1*
Thrusters
Pull – Ups
* 10 Double Unders
Complete as Many Rounds And Reps as Possible in 20 Minutes OF:
30 Double Unders (90singles)
20 Plyo Push Ups W/Slam/Ball
10 Deck Squats W/Slam/Ball
4 Rounds For Time OF:
200 Meter Run
10 Barbell High Pull 115/85
15 Front Squats 115/85
20 Weighted Step Ups 35/20
Every Minute on the Minute Rotate Through The Following Until You’ ve Completed 3 Rounds OF:
Double Unders
Power Clean 135/95
KB Swings 53/35
Benchpress 115/75
Ring Rows
21-18-15-12-9-6-3
Wall Ball Sit-Ups 20/14
Floor Wipers 95/65
Knees To Elbows
3 Rounds
Three, Three, Minutes Sets of.
3 Curtis P’s 115/75 3 Burpee Box Jump Overs 24″/20″
3 Handstand Push – Ups 3 Wetghted Pull – Ups 45/25
3 Power Snatch 115/75 3 Overhead Squats 115/75