12 Min. AMRAP OF:
20 Double Unders or ( 60 singles)
5 Throsters 135/95
10 Toes To Bar
Rest 5 Minutes Then
12 Min. AMRAP OF:
20 Double Unders or (60singles)
5 Barbell Rows 135/95
10 Wall Balls
12 Min. AMRAP OF:
20 Double Unders or ( 60 singles)
5 Throsters 135/95
10 Toes To Bar
Rest 5 Minutes Then
12 Min. AMRAP OF:
20 Double Unders or (60singles)
5 Barbell Rows 135/95
10 Wall Balls
Every Minute On The Minute For 10 Minutes Complete 3 Deadlifts @ 90% Of Your 1 RM
Then
Complete As Many Rounds And Reps As Possible In 15 Minutes Of:
2 Min. Bike Ride
30 KB Swings 53/35
20 Incline Push Ups 24″/20″
5 Rounds For Time Of:
500 Meter Row
6 Curtis P’s
9 Burpee Box Jumps 24/20
12 Pull Ups
Every Minute On The Minute Rotate Through The following till you’ve completed 3 Rounds Of:
Row For Calories
Plyo Push Ups 45/25
Double Unders
Dumbbell Lunges 35/25
Bench Press 105/75
Rest 1 Minute After Each Round
StrengthBack Squat
5-3-2-2-1
Then
Complete As Many Rounds And Reps As Possible In 15 Minutes Of:
3 Bear Complex 115/75
6 Lateral Burpees Over The Bar
9 Pull Ups
5 Rounds For Time Of:
50ft Shuttle Run
20 Overhead Walking Lunges 45/25
10 Deck Squats W/Slam Ball 20/10
2 Rope Climbs
21-15-9
Wall Balls 20/14
Incline Push Ups 24″/20″
Toes To Bar
Rest 5 Minutes
21-15-9
Sumo deadlift High Pull 95/65
Dumbbell Rows L&R=1
Floor Wipers 95/65 L&R=1
4 Rounds For Time Of:
400 Meter Run
10 Power Snatch 115/75
15 Overhead Squats 115/75
20 Med/Ball Sit-Ups 20/14
Complete As Many Rounds And Reps As Possible In 20 Minutes Of:
20 Double Unders
10 Hang Cleans 135/95
15 Box Jumps 24″/20″
20 Ball Slams 20/10
The Seven
Seven Rounds Of:
7 Handstend Push Ups
7 Thrusters 135/95
7 Knees To Elbows
7 Deadlifts 245/170
7 Burpees
7 KB Swings 53/35
7 Pull Ups