AFAP DU’s Lunges V-ups
10 Double-unders 5 KB Lunges (20/12 kg) 5 V-ups Add 10 reps to DUs and 5 to Lunges/V-ups every round AFAP in 9 min.
Fran – Version 66
15-10-5 reps of: Weighted Pull-ups (17.5/10 kg.) DB SA Thrusters (17.5/10 kg.) – each side Pull-ups
Barbell Wipers AMRAP
21 Air Squats 15 SDHPs (40/25 kg.) 9 Alt. Barbell Wipers AMRAP 12 min.
Farmers Carry Pass-throughs
400-m KB Farmers Carry (24/16 kg) – double 25 Parallette Pass-throughs 3 Rounds * Every time you put the KBs down, perform 10 KB Swings before going again
Squat Row Slam EMOM
Minute 1: 5 Back Squats (80/60 kg.) Minute 2: Row 250 m Minute 3: 15 DB Slams (10/5 kg.) 5 Rounds
BurpeesC&J
21-15-9 reps of: Lateral Burpees over the Barbell Hang Power Clean & Jerks (40/25 kg.)
DB’s DB Squats HSPU
24 Double-unders 12 SA DB Front Squats – R (22.5/15 kg.) 12 Strict HSPUs 12 SA DB Front Squats – L 24 Double-unders Perform 1 round every 4 min. 5 Rounds
Running Amanda
9-7-5 Squat Snatches (50/35 kg.) Ring Muscle-ups 400-m Run
Clusters Manmakers
3 min. Clusters (35/25 kg.) 2 min. Alt. DB Renegade Rows (17.5/10 kg.) 1 min. DB Manmakers 1 min. Clusters 2 min. Alt. DB Renegade Rows 3 min. DB Manmakers
Team Heptathlon
400m. DB Carry(Back Rack) 1-k Run 800-m DB Carry 50 DB Deadlifts 50 Wall Balls (9/5 kg.) 800-m Sandbag Carry 600-m DB Carry 30 min. AMRAP
EMOM 3×5
8 DB Burpees (17.5/10 kg.) EMOM 5 min. Rest 1 min. 14 DB Chainsaws – 7 each side EMOM 5 min. Rest 1 min. 8 Box Jump-overs (60/50 cm.) EMOM 5 min.
Hops
100-75-50-25 Double-unders 10-15-20-25 Thrusters (50/35 kg.) Jumping Lunges
Grip and Rip
3 Hang Power Cleans (80/55 kg.) 2 Hang Squat Cleans 1 Front Squat 9 Toes-to-bars AMRAP 8 min.
Bear-hug
200-m Bear-hug Med. Ball Carry (9 kg.) 10 Bear-hug Med Ball Squats 10 Over-the-shoulder Med Ball Tosses 5 Rounds
Tabata This!
Tabata This! Tabata Row Rest 1 min. Tabata Squats Rest 1 min. Tabata Pull-ups Rest 1 min. Tabata Push-ups Rest 1 min. Tabata Sit-ups
Unbroken pull-ups
3 Unbroken Bar Muscle-ups 5 Unbroken Chest-to-bar Pull-ups 7 Unbroken Knees-to-elbows 10 x Shuttle Run (20 m) 20 Alt. DB Reverse Lunges (22.5/15 kg.) AMRAP 25 min. * The MUs, Pull-ups, and K2Es need to be done unbroken a...