IN PARTNERS: 2 Rounds While partner 1 performs 50 double-unders Partner 2 performs 40 Deadlifts (60/40kg) -Switch- While partner 1 performs 50 double-unders Partner 2 performs 30 v-ups -Switch- While partner 1 performs 5...
FOR TIME 60 air squats 4 rope climbs 8 wall climbs 50 air squats 3 rope climbs 6 wall climbs 40 air squats 2 rope climbs 4 wall climbs 30 air squats 1 rope climbs 2 wall climbs
FOR TIME 500m row 400m single arm front rack KB carry (32/24kg) * Switch arms as needed Rest 1 min 500m row 300m single arm front rack KB carry * Switch arms as needed Rest 1 min 500m row 200m single arm front rack KB ca...
AMRAP 20 MIN 30 toes-to-bar 30 KB swings (22.5/15kg) 30 box jumps (60/50cm) 30 chest-to-bar pull-ups 15 m. handstand walk
10 Rounds 100m run (together) 20 Double-unders 5 DB front squats (50/35kg)
AMRAP 9 MIN 7 jerk (@70%) 14 lateral burpee over the barbell
FOR TIME 800m run 21 power snatches (40/25kg) 21 wall balls (9/6kg) 600m run 15 power snatches 15 wall balls 400m run 9 power snatches 9 wall balls
PARTNER WORKOUT 4 Rounds (2 rounds row/back squat each) P1) Rows 500m P2) Accumulates back squats (40/30kg) 200m buddy carry 50 partner sit-up MB throws
FOR TIME 50 box jumps (60/50cm) 50 MB cleans (9/6kg) 50 push-ups 50 double-unders
AMRAP 20 MIN 24 Russian KB swings (24/16kg) 12 woman-makers (22.5/15kg) 12 alternating pistols
AS FAR AS POSSIBLE Power clean (70/50kg) + burpee ladder * Add one PC and one burpee each minute. Go as far as possible
FOR TIME 40/30 cal air bike INTO: 3 ROUNDS 5 ring muscle-ups 9 box jump-overs (60/50cm) 40/30 cal air bike
FOR TIME 2-4-6-8-10 Squat snatches (60/40kg) 10 Lateral barbell jump-overs 10-8-6-4-2 Strict HSPU 10 Lateral barbell jump-overs
5 ROUNDS 1 min burpee pull-ups 30 sec rest 1 min row for cals 30 sec rest 1 min ring dips 30 sec rest
AMRAP 5 MIN X 3 ROUNDS Rest 1 min between rounds 25 double-unders 10 DB Front rack walking lunges (22.5/15kg) 5 Candlestick
AMRAP 12 min. 40 Toes-to-bar 40 Shoulder-to-overhead (40/25kg) 400m Run
3 ROUNDS FOR TIME 15 Deadlifts (80/60kg) 30-sec barbell hold at top of Deadlift 20 DB Push-ups 1 min DB Plank hold
