Three Rounds
– 1:00 Rower
– 5 Inch Worms w/ 2 Pushups
– 5 KB Deadlifts
– 5 KB Swings
Thoracic Mobility
– Peanut and Plate w/ arm overhead
15:00
– Kipping Pullup
– C2B Pullup
Ladder – 7:00
– Power Clean (85#/55#)
– Push Press (85#/55#)
Ladder – 7:00
– Power Clean (115#/75#)
– Push Press (115#/75#)
– 25m Lunge
– 25m High Kicks
– 25m Side to Side Lunge
– 25m Bear Crawl
– 25m Burpee Broad Jump
1. Tabata KB Swings
– 1:00 Rest
2. Tabata Burpees
– 1:00 Rest
3. Tabata Row
– 1:00 Rest
4. Tabata Situps
– 1:00 Rest
5: Tabata Handstands
Score: Total reps
Three Rounds
– 1:00 Rower
– 5 Inch Worms
– 5 Plank Lunges
10:00
– L2: Hang Power Snatch
– L3: Snatch Balance
EMOM – 20:00
– Odd: 1 Power Snatch
– Even: 10 Heavy Russian KB Swing
EMOM – 20:00
– Odd: 1 Squat Snatch
– Even: 10 Heavy Russian KB Swing
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Two Rounds:
– 5 Lunges (each)
– 10 Situps
– 15 KB Swings
Olympic Warmup
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Power Cleans
– 5 Front Squats
– 5 Squat Drops
– 5 Full Cleans
Ten Rounds w/ 1:00 Rest
– 3 Power Cleans
– 6 Pushups
– 9 Air Squats
Three Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
RxPlus:
– 165#/115#
Tabata (8 x 20/10)
– RKC Hold
– 2:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges
– 8 Plank Samsons
– 6 Plank Squats
With a partner:
– 1 to 5 Reps: Situps
– 1 to 5 Reps: Pushups (Rest in plank)
– 1 to 5 Reps: Goblet Squats (Rest in bottom of squat)
Rest: 2:00
This should be a push press. Add a performance for 3 rep push press to track your work.
AMRAP – 6:00
– Double Unders