For Time:
21-15-9
Snatches 115/80lbs
Box Jumps 24/20
Bench Press 5X5 at 80%
Tabata (8 Rounds per movement)
Push-ups
Toes to Bar
Assault Bike
5X5 Deadlift at 80%
For Time:
30 Sumo Deadlift High Pulls (75/55lbs)
800 Meter Run
30 Slam Balls
5 Rounds (3 Minute AMRAP)
*1 minute rest in-between each round
3 Thrusters (95/65lbs)
6 Burpees
9 Abmat Sit-ups
For Time:
40 Double Unders
12 Ring Dips
60 Double Unders
12 Ring Dips
80 Double Unders
12 Ring Dips
60 Double Unders
12 Ring Dips
40 Double Unders
5 Rounds for Time:
400 Meter Run
15 Pull-ups
30 Kettle Bell Swings (53/35lbs)
5X5 80% Strict Press (From the ground)
8 Minute AMRAP:
6 Power Cleans (135/95lbs)
12 Box Jumps (24/20)
For Time:
2K Row
30 Good Mornings (45/35lbs)
40 V-ups
5X5 80% Squat
For Time:
8 Minute EMOM:
Odd Minute 12 Overheard Squats 95/65lbs
Even Minute 12 Burpees
5×5 Bench Press
For Time:
10-8-6-4-2
Snatch (115/75)
* 200m run after every set
Partner AMRAP (20min)…
Partner A: Row 200m
Partner B: Complete
8 Pull-ups
12 Kettlebell Swings (53/35)
24 Jumping Lunges
5 x 5 Deadlift
21 Sumo Deadlifts
50 Double Unders
21 V-Ups
15 Sumo Deadlifts
50 Double Unders
15 V-Ups
9 Sumo Deadlifts
50 Double Unders
9 V- Ups
5 Min AMRAP
5 Push Up
7 T2B
9 Box Jumps (24/20)
– 2 Min rest –
7 Min AMRAP
200M Run
5 Push Up
7 T2B
9 Box Jumps (24/20)
– 2 Min Rest –
3 Min AMRAP
5 Push Up
7 T2B
9 Box Jumps (24/20)
EMOM 15 minutes
3 Burpees, 3 Front Squat
5×5 Strict Press
For time:
50 Calorie Row*
25 Pushups
50 KB Swings (53/35)
25 Pushups
* Females scale to 35 Calories