Rowing “Kelly”
500-m Row 30 Box Jumps (60/50 cm.) 30 Wall Balls (9/6 kg.) 5 Rounds
Dumbelles and Run
Run 400 m 25 DB Push-ups Run 400 m 25 DB Step-ups (DBs on shoulders) Run 400 m 25 DB Burpee + Thruster Run 400 m (17.5/10 kg.)
I-go-you-go
In partners, “I-go-you-go,” 1 round each: 5 Sumo Deadlift High Pulls 5 Front Squats 5 Power Cleans (40/30 kg.) AMRAP 15 min.
Presses
Part 1: 1 Press 2 Push Presses 3 Push Jerks 7 rounds Part 2: Death by Strict Pull-ups
Row Lunges Buepees
Min. 1: Row 250 m Min. 2: 24 Walking Lunges Min. 3: 12 Burpees Min. 4: Rest 6 Rounds
Overhead work
3 Hang Squat Snatches (60/40 kg.) 6 Overhead Squats 9 Handstand Push-ups 5 Rounds
Tabata this
Lateral Box Jump-overs Parallette L-sit Parallette Pass-throughs Box Jump-overs (60/50 cm.)
DUs Deadlifts Hang Power Cleans
20 Double-unders 8 Deadlifts (50/35 kg.) 4 Hang Power Cleans AMRAP 8 min.
Rolling Pistols Wall Climbs Candlesticks
15 Push-ups 12 Alt. Rolling Pistols 9 Wall Climbs 6 Candlesticks Rest 1 min. 4 Rounds
Thruster Bear Walk Row
In teams of 3: Station 1 (5 min.) Find your 15-rep Max Thruster Station 2 (5 min.) Accumulate meters with a Bear Walk Station 3 (5 min.) Accumulate meters on the Rower * Each team member rotates every 5 min.
Back Squat at BW
15 Back Squat at BW With time remaining in 4 min., perform AMRAP: Rnds 1,3, and 5: Rope Climbs Rnds 2 and 4: Wall Balls (9/6 kg.) 5 rounds
Lucky Leprechaun
17 Russian KB Swings (24/16 kg) 17 Ring Push-ups 17 Triple-unders or 21 Double-unders 3 Rounds
Burpees to target
20 Single-arm DB Overhead Walking Lunges (17.5/10 kg.) 200-m MB Carry (9/6 kg.) 20 Burpees to target (25 cm.) AMRAP 30 min.
Every 2 min. perform Deadlifts
Every 2 min. perform Deadlifts: Rnd 1 – 5 reps @ 50-60% Rnd 2 – 5 reps @ 60-70% Rnd 3 – 3 reps @ 70-80% Rnd 4 – 2 reps @ 80-90% Rnd 5 – 2 reps @ 90+%
Heavy Dumbbell Squat Clean Elizabeth
21-15-9 DB Squat Cleans (22.5/15 kg.) Ring Dips
Bike S2O
2 min. Air Bike for calories 2 min. DB Shoulder-to-overheads (17.5/10 kg.) 2 min. Air Bike for calories 2 min. Sit-ups 2 Rounds
Row Hold Squats
In partners: P1 Rows 500 m P2 Holds the Barbell at the top of the Deadlift (90/70 kg.) Switch P1 performs 25 Front Squats (50/35 kg.) P2 Holds the bottom of an Air Squat Switch 3 rounds
Open Workout 22.3
For time 21 pull-ups 42 double-unders 21 thrusters (43/29 kg.) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (52/34 kg.) 15 bar muscle-ups 30 double-unders 15 thrusters (61/39 kg.) Time cap: 12 min.
Power Clean + Jerks Strict Pull-ups
4 Power Clean + Jerks (80/60 kg.) 8 Strict Pull-ups 4 Rounds * Every 2 min. perform 60 Double-unders