3 Rounds Every Minute on The Minute Rotate Through The Following
Row For Calories
Push Press 75/55
Box Jumps 24″/20″
Goblet Squats 53/35
Ned /Ball -Sit Ups 20/14
3 Rounds Every Minute on The Minute Rotate Through The Following
Row For Calories
Push Press 75/55
Box Jumps 24″/20″
Goblet Squats 53/35
Ned /Ball -Sit Ups 20/14
STRENGTH
Deadlifts
3-3-3-3-3
Then
6 Rounds For Time
10 Wall Balls 20/14
10 Deadlifts @ 65% Of Your 3 RM
10 Knees To Elbows
10-9-8-7-6-5-4-3-2-1
Lateral Burpee’s Over Bar
Power Cleans 155/105
Pull Ups
StrengthBack Squat
2-2-2-2-2
Then
15 Minutes AMRAP
250 Meter Row
15 Back Squats@ 85%
10 Box Jump Overs 24″/20″
5 Rounds For Time Of:
200 Meter Farmer Carry 53/35
50 Double Unders
30 KB Swings 53/35
20 Decline Push Ups 24″/20″
8 min AMRAP of
10 ball slams 20/10
10 back extensions
10 russian twists with ball
For Time
20 HC2O @115/75
20 BOX JUMPS @ 24/20
10 RING DIPS
15 HC2O@135/95
15 BOXJUMPS @24/20
10 RING DIPS
10 HC2O@155/115
10 BOX JUMPS@24/20
10 RING DIPS
Every Minute On The Minute For 12 Minutes
50ft Shuttle Run
Then
With 25 Minutes Cap
Run 1.5 Miles On Every Even Minute before Continuing The Run you Must Complete 5 Burpees on Odd Minutes you Must Complete 5 Air Squats
5 RFT of:
250 M Row
10 Front Rack Lunges 95/65
15 Back Squats 95/65
30 Double Unders
10*9*8*7*6*5*4*3*2*1*
Pull Ups
Power Cleans 155/105
Med/Ball Sit Ups 20/14
*100 Meter Med/Ball Run
20 Minutes AMRAP
12 Toes Through Rings
9 Throsters 115/75
6 Bar Facing Burpee’s
3 Handstend Push Ups