Every Minute On The Minute For 10 Minutes Complete
5 Behind The Neck Press 75/45
Then
15 Minutes AMRAP
Row For 20 Caliries
3 Man Makers
9 Toes To Bar
Every Minute On The Minute For 10 Minutes Complete
5 Behind The Neck Press 75/45
Then
15 Minutes AMRAP
Row For 20 Caliries
3 Man Makers
9 Toes To Bar
For Time
800 Meter Run
30 Hang Cleans 125/85
20 KB Swings 53/35
15 Box Jump Overs 24″/20″
600 Meter Run
25 Hang Cleans 125/85
15 KB Swings 53/35
10 Box Jump Overs 24″/20″
400 Meter Run
20 Hang Cleans 125/85
10 KB Swings 53/35
5 Box Jump Overs 24″/20″
15 Min. To Establish A 1 RM On
Deadlift
Then
12 Min. AMRAP
30 Double Unders
15 Deadlifts @ 50% Of Your 1 RM
10 Burpee Pull-Ups
4 Rounds For Time Of:
200 Meter Run
4 Wall Climbs
8 Power Snatch 115/75
12 Overhead Squats 115/75
15 Min. To Establish A 1 RM On. Bench Press
Then
Buy In: 100 Double Unders
3 Rounds For Time Of:
20 Decline push ups
15 Ring Rows
10 Hang Clesns 135/95
Buy out 500 M Row
20 Min. AMRAP Of:
100 Meter Run With Med/Ball
10 V ups With Med/Ball
20 Russian Twist
4 Rounds For Time Of:
20 Hang Snatch Pull
5 Rounds Of
5 pull Ups
10 Push Ups
15 Air Squats
20 Over Head Weighted Lunges
On rounds 1 and 2 20 Hang snatch pull
on Rounds 2 and 4 20 Over Head Weighted Lunges
3 Rounds For Time Of:
400 Meter Run
10 Clean & Jerks 155/105
50 Double Unders
20 Knees To Elbows
For Time
10-9-8-7-6-5-4-3-2-1
Calorie Row
Front Squat @ 60% of Your 1RM
Burpee Box Jumps 24″/20″
15 Minutes To Establish A 1 RM Of:
Back Squat
Then
4 Rounds For Time Of:
50ft Shuttle Run
5 Bear Complex