Muscle-ups Overhead Squats Deadlifts
AMRAP 16 Min 2 Ring Muscle-ups 7 Overhead Squats (40/30 kg) 14 Deadlifts
AMRAP 16 Min 2 Ring Muscle-ups 7 Overhead Squats (40/30 kg) 14 Deadlifts
5 ROUNDS FOR REPS 45 sec Double-unders 15 sec Rest 45 sec DB Push press (22.5/15kg) 15 sec Rest 45 sec DB Alt. Renegade rows (22.5/15kg) 15 sec Rest
AMRAP 10 min 12 Back squats (40/30kg) 10 Box jumps (60/50cm)
For Time: 2 Rope climbs 4 Squat cleans (80/60kg) 8 Handstand Push-ups 16 KB Swings (24/16kg) 32 Pull-ups 16 KB swings (24/16kg) 8 Handstand Push-ups 4 Squat cleans (80/60kg) 2 Rope climbs
5 Rounds 9 Burpee Plate Jumps (10/5 kg) 12 Plate Overhead Walking Lunges 15 Plate Sit-ups
For Time 500m Row 45 Double KB Front Squat (16/12 kg) 200m Double KB Carry 500m Row
AMRAP 15 min 100m Single DB overhead carry – left arm (22.5/15kg) 25 Wall balls (9/6kg) 15 push-ups 100m Single DB overhead carry – right arm (22.5/15kg) 25 Wall balls 15 Clapping push-ups
9-12-15 Squat Snatches (50/35kg) 15-18-24 Chest-to-bar Pull-ups
3 Rounds 26/18 Cals Air Bike 20 DB step-ups (22.5/15kg) (60/50cm) 10 Burpee Box Jumps
As Far As Possible In 24 min 20 double-unders 2 hang power clean + jerks (60/35kg) Every round add 10 double-unders + 2 hang power clean + jerks
3 x 3 Position Power Snatch
For Time 400m Run 30 Ring dips 400m Run 90 sec Ring hold 400m Run 30 Good mornings 400m Run 90 sec Superman hold 400m Run
10 Rounds For Time 100m MB ball carries (9/6kg) 10 DB slams 10 Push-ups
Partner Workout P1 performs 70 double-unders P2 performs AMRAP 10 KB lateral step-ups (20/12 kg)(60/50 cm) 10 KB swings Switch AMRAP 15 min
15 deadlifts (50/35 kg) 12 hang power cleans 9 push jerks 5 rounds
Odd min: 200m run Even min: 6 burpee pull-ups 10 rounds (20 min.)
8 over-unders 250m row 10 DB squat cleans (17.5/10 kg) Perform 1 round every 4 min 4 rounds
30 front rack walking lunges (40/25 kg) 10 strict handstand push-ups 20 front rack walking lunges (55/35 kg) 15 handstand push-ups 10 front rack walking lunges (60/40 kg) 7 wall climbs