Alternating for 10Mins
10 Ring Pushups
10 Ring Rows
5 Rounds of
In 2 Minute complete:
30 Abmat Situps
Max Cal Row
* 2 Min Rest
20min to build to a heavy single
1-10
Front Squat 115/85
Back Squat
*buy in/out 20 Burpees over bar
Time Cap 10mins 40% of 1RM
Alternating for 10 Minutes
20-30 Sec Ring Support Hold
20-30 Sec Handstand Hold
EMOM for 16min
15/10 Cal Bike
15 KB Swings (American) 70/53
15 Box Jumps 24/20
15 Db Push Press 50/35
Power or Squat
15min to build up to a heavy Single
20min AMRAP
5 Power Cleans 155/105
10 Chest to Bar Pullups
15 Wall Balls 20/14
Or 10 Rounds. Whichever comes first
15min of Double Under Technique work
10 Rounds
10 KB Deadlift 70/53
15 pushups
30 Double Unders
5 Rounds for time
400m Run
50 KB Swings (Amer) 53/35
50 Abmat Sit-ups
Run Together
Partner Hang during KB
Partner Plank during Sit-ups
30min Time Cap
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
15 min Muscle Up Transitions Work
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scaling
15 Jumping Chest to Bar
50 Wall Balls
200 singles
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Accumulate 3min of a L-Sit hold
