(30 Minute Cap!!!)
400 Meter Run
20 Front Squats 115/75
20 Burpees
400 Meter Run
20 Power Cleans 115/75
20 Wall Balls 20/14
400 Meter Run
20 deadlifts 115/75
20 Pull-Ups
400 Meter Run
20 Back Squats 115/75
20 Box Jumps 24″/20″
(30 Minute Cap!!!)
400 Meter Run
20 Front Squats 115/75
20 Burpees
400 Meter Run
20 Power Cleans 115/75
20 Wall Balls 20/14
400 Meter Run
20 deadlifts 115/75
20 Pull-Ups
400 Meter Run
20 Back Squats 115/75
20 Box Jumps 24″/20″
Every minute on The Minute Rotate Through The Following Until You’ve Completed 5 Rounds OF:
Wall Balls 20/14
Floor Wipers 95/65
Straight leg sit ups W/Med/Ball 20/14
OH Squats 95/65
Burpee’s
Running Grace
For time
800 Mete Run
30 Clean Jerk 135/95
800 Meter Run
15 Minutes to Establish A 1 RM on Deadlift
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
5 Deadlifts@ 85% of Your 1 RM
10 Wetghted Step ups 35/25
1 Rope Climb
4 Rounds For Time Of:
400 Meter Run
5 Wall climbs
10 Ball Slam to A Deck Squat
15 Sumo Deadlift High Pull
Six Rounds
Complete as Many Rounds as Possible in 3 Minutes of:
3 Squat Cleans 155/110
6 Decline Push Ups 24″/20″
9 Parallette Dips
Rest 1 Minute After Each Round
TABATA
20 sec.of work – 10 sec.of rest
4 Rounds of
Double Unders
Wall Balls 20/14
High Pulls 85/65
Front Rack Lunges 85/65
15 Minutes to Establish A 1RM On
Push Press
Then
Complete as Many Rounds And Reps as Possible in 15 Minutes of:
15 Ball Slams 20/10
5 Mutant makers
10 Ring Rows
Complete as Many Rounds and Reps as Possible in 20 Minutes of:
10 Pull Ups
10 KB Swings 53/35
10 Box Jumps 24″/20″
1*2*3*4*5*6*7*8*9*10
Handstand Push-Ups
Hang Cleans
Toes Through Rings
* 10 Double Unders