100 walking lunges with MB P1 performs walking lunges P2 performs plank hold 200 wall ball (9/6kg) P1 performs wall ball P2 performs squat hold 150 pull-ups with MB P1 performs pull-ups P2 hangs on the bar
For time 10 5 m. rope climbs 20 back squats (80/55kg) 30 handstand push-ups 40 cal row
3 rounds 200m run with MB (9/6kg) 20 power snatches (40/30kg) 400m run
Press 5 – 5 – 5 Push press 3 – 3 – 3 – 3 – 3
As far as possible in 15 min 2-4-6-8-10-12…. Front squats (40/25kg) Burpees *Add two reps of each movement every round
6 Rounds 30 sec air bike 30 sec rest 30 sec box jumps (60/50cm) 30 sec rest 30 sec DB hang power cleans (22.5/15kg) 30 sec rest
On a 5 min clock x 3 rounds perform: 3 rounds 7 deadlifts (80/60kg) 7 toes-to-bar With time remaining of 5 min perform AMRAP cal row
For time 40/30 cal air bike Into 5 rounds of: 10 jumping pull-ups 16 anchored sit-ups 20 mountain climbers
AMRAP 7 min 5 bar muscle-ups 8 power clean and jerks (60/40kg)
In the first 5 min perform: 400m run 80 double-unders In the second 5 min perform: 300m run 60 double-unders 30 KB swings (24/16kg) In the third 5 min perform: 200m run 40 double-unders 20 KB swings (24/16kg) 6 wall clim...
EMOM for as long as possible 5 HSPU 6 toes-to-bars 7 thrusters (40/25kg)
5 rounds for time 10 box jumps (60/50cm) 5 devils press (22.5/15kg)
For time 100m run 12 alt DB snatches (22.5/15kg) 9 toes-to-bar 200m run 16 alt DB snatches 12 toes-to-bar 300m run 20 alt DB snatches 15 toes-to-bar 400m run 24 alt DB snatches 18 toes-to-bar 500m run 28 alt DB snatches...
For time 21-15-9 Ring push-ups Alt. pistols Parallette lateral jumps (double reps)
For time 60/48 cals air bike 50 DB anchored sit-ups 40 DB front squats (2×22.5/15kg) 30 DB plank under the body passes 20 DB burpee deadlifts
AMRAP 15 min 6 front rack lunges (70/50kg) 8 weighted pull-ups (17.5/10kg)
