4 minute amrap of:
15 x cal row
15 x deadlifts 100kg/70kg
15 x toes to bar
(rest 2 mins)
4 minute amrap of:
12 x cal row
12 x deadlifts 110kg/75kg
12 x toes to bar
(rest 2 mins)
4 minute amrap of:
10 x cal row
10 x deadlifts 120kg/80kg
10 x toes to bar
6 minute ladder of:
2 x chest to bar pull-ups
6 x box overs 24"/20"
4 x chest to bar pull-ups
6 x box overs 24"/20"
continue adding 2 reps on the chest to bar pull-ups each round
(rest 3 minutes)
6 minute ladder of:
2 x handstand push-ups
20 x double unders
4 x handstand push-ups
20 x double unders
continue adding 2 reps on the handstand push-ups each round
for time:
buy in - 2000m/1500m x row
50 x clean & jerk 50kg/35kg
20 x bar over burpees
40 x squat cleans 50kg/35kg
20 x bar over burpees
30 x thrusters 50kg/35kg
20 x bar facing burpees
cash out - 2000m/1500m x row
12 minute amrap of:
3 x muscle-ups
12 x russian kettle bell swings 32kg/24kg
24 x wall balls
5 rounds for time:
30 x double unders
15 x pull-ups
10 x power snatch 60kg/40kg
5 x over head squat 60kg/40kg
20 seconds on / 10 seconds off
8 rounds per station
1 minutes rest between stations
1) row for calories
2) ski for calories
3) hang snatch 40kg/30kg
4) assault bike for calories
for time:
12 x burpee box overs 24"/20"
1 x round of DT 80kg/55kg
36 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
24 x calorie row
12 x burpee box over 24"/20"
1 x round of DT 80kg/55kg
8 x clusters 80kg/55kg
4 rounds for time of:
20 x pull-ups
10 x power cleans 50kg/35kg
10 x push press
20 x front squat
for time:
50 x wall balls
30 x hang clean 40kg/30kg
50 x press-ups
30 x bar facing burpees
50 x sumo deadlift high pull 40kg/30kg
30 x bar facing burpees
50 x press-ups
30 x hang clean 40kg/30kg
50 x wall balls
for time:
100 x thrusters 50kg/35kg
**every time you break - no back rack, 30 x double unders**