Every Minute On The Minute Rotate Through The Following Till You’ve Completed 5 Rounds Of:
Double Unders
Med/ Ball Sit- Ups (20/10)
Russian Twist (35/25)
Toes To Bar
Plank Knee To Elbow
Every Minute On The Minute Rotate Through The Following Till You’ve Completed 5 Rounds Of:
Double Unders
Med/ Ball Sit- Ups (20/10)
Russian Twist (35/25)
Toes To Bar
Plank Knee To Elbow
Push Jerk
2-2-2-2-2
“DT”
5 Rounds For Time Of:
12 Deadlifts (155/115)
9 Hang Cleans (155/115)
6 Push Jerk (155/115)
4Rounds of:
30 Double Unders
30 Front Rack Lunges 135/95
15 Back Squats 135/95
Rest 1 Minute BTW Each Round
800m run w/ plate overhead 45/25
*Anytime you set the plate on your head or below your head you must complete a 10 lunge penalty before continuing your run!
Rest 2 minutes
50 ball slams 20/10
50 HR push ups
Rest 1 min
800m row
Rest 1 min
3 rounds of :
36 double unders
12 thrusters Rx 115/75 Rx+ 135/95
24 toes to bar
Rest 2 min
400m farmer carry 53/35
Bench Press2-2-2-2-2
15 Minutes AMRAP OF:
4 Floor Press @ 50% Of Your 2 RM On Bench Press
8 Ring Dips
12 Strict Chin Ups
(30 MINUTE CAP)29 Lateral Burpees Over The Bar
24 Deadlifts 185/115
24 OH Lunges 45/25
24 KB Swings 53/35
24 Russian Twists 53/35 L+R=1
24 V-Ups
24 Dumbbell Rows 35/25 L+R=1
24 Goblet Squats 53/35
24 Hang Cleans 135/95
29 Calorie Row
15 Minutes To Establish A 1 RM On
Overhead Squat
Then
15 Minutes AMRAP of
200 Meter Run
6 Complex of 1HC+1PP+1OHS
12 Pull Ups
*21*18*15*12*9*6
*Double Unders
Wall Balls (20/14)
Box Jumps (24
Decline Push Ups
Jack
20 Minutes AMRAP Of
10 Push Press 115/75
10 KB Swings 53/35
10 Box Jumps 24″/20″
Back Squats
3-3-3-3-3
10*8*6*4*2*
15 Minutes Cap
Med/Ball Sit – Ups 20/10 x2
Front Squats 135/95
Back Rack Lunges 135/95
* 200 Meter Run