Double-unders Run Overhead Walking Lunge
35 Double-unders 200-m Run 35 Double-unders 25-m Plate Overhead Walking Lunge (10/5 kg.) AMRAP 15 min.
Power Clean and Jerks Deadlifts
10 Power Clean and Jerks (80/55 kg.) 10 Deadlifts 3 Rounds FT
Single-Arm Carry and Squats
200-m Single-Arm Farmers Carry (L) (20/15 kg.) 12 Single DB Front Squats (L) 200-m Single-Arm Farmers Carry (R) 12 Single DB Front Squats (R) Perform 1 round every 5 min. 4 Rounds
Lateral Step-ups TTB Ring Dips
Min. 1: 12 Lateral Step-ups, one DB (20/10 kg.) Min. 2: 12 Toes-to-Bars Min. 3: 12 Ring Dips 5 Rounds *Each round, add 2 reps to each movement.
MB Sit-ups Thrusters Leg Throws
In partners: MB Sit-up Throws (9/5 kg.) AMRAP 3 min. 100 Thrusters (40/30 kg.) 100 MB Hip Extensions (9/5 kg.) 100 Leg Throws 150 Double-unders MB Sit-up Throws (9/5 kg.) AMRAP 3 min.
Plate Run DB Power Snatches Box Round-the-Worlds
200-m Plate Run (10/5 kg.) 20 Alt. DB Power Snatches (22.5/15 kg.) Max Set Box Round-the-Worlds 4 Rounds
3 Rounds 21-15-9
21 Back Squats (50/35kg.) 15 Weighted Sit-ups (20/10 kg. DB) 9 Over-unders (60/50) 3 Rounds
Cindy
Cindy 5 Pull-ups 10 Push-ups 15 Air Squats AMRAP 20 min.
Bench Presses KB Snatches Row
25 Bench Presses (60/40 kg.) 30 KB Snatches (24/16 kg.) 1-K Row
OH Squat Hold Assault Bike Broad Jumps Squat Snatches
1 min. OH Squat Hold (35/20 kg.) 2 min. Assault Bike 3 min. Broad Jumps 4 min. Squat Snatches (35/20 kg.) 3 min. Broad Jumps 2 min. Assault Bike 1 min. OH Squat Hold
DB Lunges – Sit-ups – Rope Climbs
16 DB Walking Lunges (22.5/15 kg.) 12 GHD Sit-ups 3 Rope Climbs 5 Rounds
BBRC
200-m Barbell Back-Rack Carry (70/45 kg.) 20 Wall Balls (9/6 lb.) 20 MB Cleans AMRAP 20 min.
Burpee Box Jumps and Handstand Hold
10 Burpee Box Jumps (60/50 cm.) In what is remaining of 2 min., perform Double-unders. 3 Rounds Max Handstand Hold In what is remaining of 3 min., perform Double-unders. 3 Rounds
Front Squats-DB Slams-KB Push Presses
30 Front Squats (60/40 kg.) 35 DB Slams (15-17.5/10-12.5 kg.) 40 KB Push Presses (Single Arm) 24/16 kg
Hero workout “Yeti”
25 Pull-ups 10 Muscle-ups 2.5 km. Run 10 Muscle-ups 25 Pull-ups
9-6-9
9 Hang Power Cleans 6 Jerks 9 Back Squats 3 rounds 2 min. Rest 3 rounds *Add load each full round
Hip Extensions Burpees Box Jumps Pass-throughs
50 Hip Extensions 40 Burpees 30 Box Jump Overs (60/50 cm.) 20 Parallette Pass-throughs AMRAP 24 min.