20 Squat Cleans (40/25 kg.) 20 Burpees 20 Russian KB Swings (24/16 kg) 15 Squat Cleans (50/35 kg.) 15 Burpees 15 Russian KB Swings (24/16 kg) 10 Squat Cleans (60/40 kg.) 10 Burpees 10 Russian KB Swings (24/16 kg) 5 Squat...
10 MB Sit-up Tosses to wall (9/5 kg.) 50-m Heavy KB/object Carry (anyhow) 5 Rounds *Work up to heavy DB/object Carry. *Object/DB should be > 30/20 kg.
400-m Run 6 rounds Cindy 400-m Run 3 rounds Mary AMRAP 25 min. Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Mary 5 HSPU 10 Pistols 15 Pull-ups
100-75-50-25 Double-unders 10-15-20-25 Thrusters (50/35 kg.) Jumping Lunges
In partners: Shuttle Sprints AMRAP 8 min. Power Snatch for reps (40/25 kg.) AMRAP 8 min. *Barbell cannot touch the ground. Assault Bike for calories. AMRAP 8 min. Power Clean for reps (40/25 kg.) AMRAP 8 min. *Barbell ca...
20 Plate Ground-to-Overhead 40 Plate Hip Extensions 60 Plate Fast Feet 400-m Single Arm Plate Pinch Carry *Switch arms as needed. Plate weight: 10/5 kg.
25 Bar Muscle-ups Every minute, perform 8 Reverse Lunges 40/30 Ring Dips Every minute, perform 8 Jumping Pull-ups
30 sec. Front Squats (60/40 kg.) 30 sec. Rest 30 sec. GHD Sit-ups 30 sec. Rest 6 Rounds
500-m Row 15 Burpee Jumps over the Tower Rest 1.30 min. 500-m Row 20 Box Step Overs (60/50 cm.) Rest 1.30 min. 500-m Row 25-m Crab Walk Rest 1.30 min. 500-m Row 30 Plank Shoulder Taps 30 Mountain Climbers
Odd Minute: 8 Weighted Pull-ups Even Minute: 5 Back Squats (80/60 kg.) 5 rounds Pull-up load: 15/5 kg.
10 HSPU 15 Sit-ups 20 Lateral Parallette Jumps AMRAP 10 min.
21 Alt. Pistols 9 Woman-Makers 15 Goblet Squats 6 Woman-Makers 9 Single Arm KB Thrusters (L) 3 Woman-Makers 9 Single Arm KB Thrusters (R) 1 Woman-Maker 2 rounds KB Load: 16/12 kg DB Load: 17.5/10 kg.
50 Box Jumps (60/50 cm.) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg.) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (20/15 kg.) 50 Hip Extensions 50 Wall-Ball Shots (9/5 kg.) 50 Burpees 50 Double-unders
10 Clapping Push-ups 5 Candlestick to Handstand 200-m Run AMRAP 12 min.
7 DB Suitcase Deadlifts (L) 30-sec. Suitcase Hold (L) 14 Toes-to-Bars 7 DB Suitcase Deadlifts (R) 30-sec. Suitcase Hold (R) 5 Рounds Load: 22.5/15 kg.
Min. 0-5 complete 10 Wall Climbs 5 Rope Climbs Min. 5-10 complete Assault Bike 50/40 cal. Min. 10-15 complete 800-m Run Min. 15+ complete 20 Squat Snatches (50/35 kg.)
200-m Single Arm KB Carry in Front Rack 100-m Single Arm KB Walking Lunge 50-m Burpee Broad Jump 25-m Bear Crawl AMRAP 24 min. Load: 16/12 kg
