R1: 5 Rounds for Time:
20/15 Calorie Assault Bike
1 Round of Dumbbell DT
1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(50/35)
R2: 5 Rounds for Time:
20/15 Calorie Assault Bike
1 Round of Dumbbell DT
1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(40/25)
R3: 5 Rounds for Time:
15/10 Calorie Assault Bike
1 Round of Dumbbell DT
1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(30/15)
R1: 5 Rounds for Time
50 Double Unders
15 Thrusters (75/55)
10 Toes to Bar
R2: 5 Rounds for Time
25 Double Unders
15 Thrusters (65/45)
10 Hanging Knee Raises
R3: 5 Rounds for Time
100 Single Unders
15 Thrusters (45/35)
10 V-ups
R1: 3 Rounds for Total Reps
1 Minute Box Jumps (24/20)
1 Minute Med Ball Cleans (20/14)
1 Minute Kettlebell Swings (55/35)
1 Minute Handstand Push-ups
1 Minute Rest
R2: 3 Rounds for Total Reps
1 Minute Box Jumps (20/14)
1 Minute Med Ball Cleans (14/20)
1 Minute Kettlebell Swings (40/25)
1 Minute Handstand Push-ups in box
1 Minute Rest
R3: R1: 3 Rounds for Total Reps
1 Minute Box Jumps (10)
1 Minute Med Ball Clean (14/10)
1 Minute Kettlebell Swings (30/15)
1 Minute Strict shoulder Press
1 Minute Rest
AMRAP in 25 Minutes
1000 Meter Row
50 Toes to Bar
100 Box Jumps (24/20)
50 Partner burpees
R1: For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
R1: For Time:
200 Double Unders
1000 Meter Row
50 Burpees
R2: For Time:
100 Double Unders
1000 Meter Row
50 Burpees
R3: For Time:
200 Single Unders
750 Meter Row
30 Burpees
R1: 5 Rounds for Time:
15 Wall Balls (20/14)
15 Power Cleans (95/65)
R2: 5 Rounds for Time:
15 Wall Balls (14/10)
15 Power Cleans (75/55)
R3: 5 Rounds for Time:
15 Wall Balls (10)
15 Power Cleans (55/35)
R1: For Time:
25-20-15-10
Pull-ups
Push Press (95/65)
*100 Meter Run after each Round
R2: For Time:
25-20-15-10
Pull-ups
Push Press (75/55)
*100 Meter Run after each Round
R3: For Time:
25-20-15-10
Pull-ups
Push Press (45/35)
*100 Meter Run after each Round