01
01
2022
Partner “King Kong”
1 Deadlift (140/100 kg.) 2 Muscle-ups 3 Cleans (80/60 kg.) 4 Handstand Push-ups 8 Rounds * Muscle-ups and HSPUs performed in sync * Split weightlifting movements as needed
31
12
2021
Row Power Snatch
Every 5 min. perform: 500-m Row 10 Power Snatches (60/45 kg.) 5 Rounds
29
12
2021
3 Thrusters
3 Thrusters (70/50 kg.) AMRAP Double-unders for the remainder of 1 min. Rest 1 min. 10 Rounds
28
12
2021
Sit-ups Renegade Rows Devil’s Presses
20 Anchored Sit-ups 10 DB Renegade Rows (22.5/15 kg.) 5 DB Devil’s Presses AMRAP 15 min.
27
12
2021
Lumberjack 20
20 Deadlifts (125/85 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans (20/10 kg.) Run 400 m