10 Lateral Step Up-and-overs (20/10 kg.) (60/50 cm.) 10 Toes-to-bars 1 round 8 Lateral Step Up-and-overs 8 Toes-to-bars 2 rounds 6 Lateral Step Up-and-overs 6 Toes-to-bars 3 rounds 4 Lateral Step Up-and-overs 4 Toes-to-b...
3 Deadlifts (120/80 kg.) 30-sec. Hold at top of Deadlift 6 Over-unders 9 MB Cleans (9/6 .) AMRAP 15 min.
Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile
80 Clusters (50/35 kg.) Every 2 min. perform 4 Box Round-the-worlds
800-m Run Then: 200-m MB Run (9/6 kg.) 20 MB Front Squats 20 Good Mornings (with DB) 3 rounds AMRAP 24 min.
3 Forward Rolls 5 Wall Climbs 7 Toes-to-bars 9 Box Jumps (60/50 cm.) 7 Rounds
Row 150 m 8 Burpees 20 Double-unders 6 Hang Squat Snatches (20/15 kg.) 3 Rounds
8 Front-rack Lunges (60/40 kg.) 12 Chest-to-bar Pull-ups AMRAP 16 min.
40 KB Swings (32/24 kg) 30 Shuttle Runs 40 KB Swings (32/24 kg) 30 Candlesticks 40 KB Swings (32/24 kg) 30 Shuttle Runs 40 KB Swings (32/24 kg)
10 DB Deadlifts (17.5/10 kg.) 8 DB Hang Power Cleans 6 DB Front Squats 4 DB Push Jerks 10 Rounds
In partners: P1 performs 80 Double-unders P2 performs AMRAP: 10 Rev. Lunges 10 Push-ups Switch AMRAP 15 min.
400-m Run 30 Box Jumps (60/50 cm.) 30 Wall Balls (9/6 kg.) AMRAP 35 min.
12 Back Squats (40/25 kg.) 100-m Single KB Carry (anyhow) (24/16 kg) 5 Rounds
1 min. Row 1 min. Mountain Climbers 1 min. Wall-lying Hands-to-feet 1 min. Single DB Step-ups (22.5/15 kg.) 1 min. Rest 3 Rounds
2 Rope Climbs 4 Squat Cleans (90/60 kg.) 8 HSPUs 16 KB Swings (24/16 kg) 32 Pull-ups 16 KB Swings 8 HSPUs 4 Squat Cleans 2 Rope Climbs
20 DB Step-ups (one Db on back) (22.5/15 kg.) 200 m DB Carry (one anyhow) 20 Walking lunges 200 m Overhead DB Carry 30 Air Squats 2 Rounds
Run 100 m 2 Power Clean&Jerks (80/60 kg.) Every round add 100-m Run + 2 Power Clean&Jerks AFAP in 24 min.
