Every 3 Minutes Building
20min AMRAP
5 Chest to Bar Pull-ups
10 Plyo Pushups
15 High Heel Air Squats
+1 Deadlifts 225/155
Increase Deadlifts by 1 each round
Skill work on one legged squats
5 rounds
400m row
20 alt one legged squats
10 DB hang clean and jerk @50/35
75 sync Abmat Situps Buy in/out
60-50-40-30-20
KB Swings American 70/53
KB Goblet Squats
400m relay run after each
Breakup and Share the reps however youd like
Superset with 7 Heavy Rows each arm 3min
5 Rounds of
10 Burpees over the Bar
10 Hang Power Cleans 115/75
10 Push Press 115/75
Alternating minutes for 10min
3 weighted Chin-ups/3 Strict Handstand Pushups
7 Rounds of
400m Run
10 pull-ups
RX+ Sub 5 Bar Muscle Ups
20min Time Cap
2001m Row into
2 Rounds of
9 Deadlifts (275/185)
11 Box Step-ups (Each Leg) 45/35
*rest 5 Mins and repeat
Every 2 Min Increasing
4 Individual Rounds
21/15 Cal Bike
15 Toes to Bar
9 Power Snatch 115/75
*Rest roughly 2 min btw Rds
3 sets of 10 each arm KB highpulls
15min to build to a heavy 2 rep then 20 reps at 70%
15min AMRAP
KB Swings left 53/35
KB Thruster Left
KB Reverse Lunge
All left then Right then Increase by 1 each time through
30min of Ring Muscle Up Transition work
12min AMRAP
+3 Ring Muscle Ups
25 KB Swings American 35/26
15min to Build to a heavy Triple Power Clean & Front Squat
2000m Row (Partner Holding Hang)
50 Deadlifts 135/95
1000m Row (Partner Holding Front Rack)
50 Power Cleans 135/95
500m Row (partner holding bottom Squat)
50 Front Squats 135/95
