Part 1: Max Set Bench Press (@70 percent of 1RM) Rest 2 min. Max Set Bench Press (@60 percent of 1RM) Rest 2 min. Max Set Bench Press (@50 percent of 1RM) Rest 2 min. 2 Rounds Part 2: 10-9-8-7-6-5-4-3-2-1 Clapping Push-u...
15 Deadlifts (100/70 kg.) 20 Box jumps (60 cm.) 25 Pull-ups 5 Rounds
30 sec. Row for Cals. 30 sec. Rest 30 sec. Ring Dips 30 sec. Rest 30 sec. DB Row + Burpee (25/15 kg.) 30 sec. Rest 5 Rounds
12 Reverse Lunges with 1 KB (24/16 kg) 50-m Single-arm Overhead Carry 30 Air Squats 3 Rounds
35 Front Squats (60/40 kg.) 1 k Run
100-m Run 10 DB Push Press (20/10 kg.) 10 sec. DB Hold overhead 10 Rounds
50 Deadlifts (80/60 kg.) 40 DB. Alt. Power Snatch (22.5/15 kg.) 30 Deficit push-ups 20 Broad Jumps
1-2-3-2-1 minutes Row for Cals. Devils Press (2×20/10 kg.)
5-4-3-2-1 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats 200-m Farmers Carry between each round. (2×32/24) (heavy)
200-m Run with what time is remaining of 3 min. perform AMRAP Mb Sit-up + Throw to wall rest 1 min. 2 rounds 400-m Run with what time is remaining of 4 min. perform AMRAP Kb Swings rest 1 min. 2 rounds
150 single unders 45 m. handstand walk 50 Single DB step ups 100 single unders 30 m. handstand walk 40 DB step ups 50 single unders 50 m. handstand walk 30 DB step ups 25 single unders 15 m. handstand walk 20 DB step ups...
Find a heavy 3 rep Power Clean and Split Jerk 2 Power Clean 2 Split Jerk 2 Clean and Split Jerk AMRAP 9 min. * use 85% of their 3 rep clean and jerk
25 Back Squats 100-m carry (on back) Perform one round every 3 min. 5 Rounds
6-5-4-3-2-1 Hang Power Snatch (60/40 kg.) Chest-to-bar Pull-up 6-5-4-3-2-1 Hang Squat Snatch (50/35 kg.) Toe-to-bar 6-5-4-3-2-1 Squat Snatch (40/30 kg.) Strict Handstand Pushup 1-mile Run
60 Push-up 50 Inverted Ring Row 40 Box Jump-overs (50) 30 Weighted Sit-ups
