EMOM For 6 Minutes 

50ft Shuttle Run

THEN

TABATA

4 Rounds Of:

V – Ups

Floor Wipers 95/65

Back Extensions

Hollow Rock Holds

Parallette Jump Overs

Russian Twist 35/20

Wall Ball Sit-Ups 20/14

High Plank Knees To Elbows 

4 Rounds For Time Of:

200 Meter Run

4 Wall Climbs

8 Thrusters 135/95

12 Front Rack Lunges 135/95

2 Rope Climbs

EMOM For 10 Minutes 

Complete 3 Power Cleans Starting. At 70% Increasing 5% Every 2 Min.

Then

30-20-10

Wall Ball 20/14

KB Swings 70/45

Knees To Elbows 

Stop every two minutes and execute 5 Burpee’s tell you complete the workout

15 Minutes To Establish A 1 RM On

Push Press

20 Minutes AMRAP

20 Double Unders 

10 Push Press @ 65%

10 Ring Rows

10 Calories Row

4 Rounds Fot Time Of:

200 Meter sandbag Run

10 Front Squats 165/115

15 Box Jumps 24″/20″

20 Pull Ups

21*15*9

Calorie Row

Dumbbell Hang Squat Clean 35/20

Weighted step ups 24″/20″

*One round of Cindy (5 Pull ups 10 Push Ups 15 Squats)

15 Minutes To Establish A 1RM On

Sumo Deadlift High Pull 

Then

4 Rounds For Time of 

200 Meter Run 

15 Toes To Bar

20 Sumo Deadlift High Pull 95/65

30 Russian Twist 35/25

For Time: Complete 

80 Double Unders

70 Ball Slams 20/10

60 Overhead Lunges 45/25

50 KB Swings 53/35

40 Push Ups

30 Hang Cleans 135/95

20 Push Press 135/95

10 Deck Squats 20/10

15 Minutes To Establish A 1RM On

Clean & Jerk

Then 

3 Rounds For Time Of:

400 Meter Run

10 Clean & Jerk @ 135/95

10 Lateral Burpee’s Over Bar

20 Minutes AMRAP Of:

15 Calorie Row

3 Bear Complex 135/95

10 Burpee Box Jumps 24″/20″

200 Meter Sandbag Run 70/40