On the 5:00 x 5 Rounds
2 Handstand Walks around Box
5 Clean and Jerks (165/115)
15/12 Calorie Assault Bike
At Home Version
On the 5:00 x 5 Rounds
2 Wall Climbs
5 Dumbbell Clean and Jerks
15/12 Burpees
4 Rounds For Total Reps:
1 Minute Hang Snatch (75/55)
1 Minute Box Jumps (24/20)
1 Minute Ring Pull-ups
1 Minute Rest
For Time:
40-30-20-10
Med Ball Cleans (20/14)
Toes to Rings
Calorie Row
At Home Version
For Time:
40-30-20-10
Dumbbell Cleans
V-ups
*400 Meter Run after each round
With a Partner Complete:
0:00-5:00
100 Burpees
5:00-10:00
150 Goblet Squats
10:00-15:00
100 Push-ups
15:00-20:00
300 Double Unders
20:00-25:00
100 V-ups
For Time:
30-20-10
Assault Bike Calories
9-15-21
Clean and Jerk
(155/105)(135/95)(115/75)
AMRAP in 15 Minutes
5 Ring Pull-ups
10 Handstand Push-ups on Box
15 Box Jumps (24/20)
2223 (Time)
4 Rounds AMRAP In 2 Minutes
8 Burpees
30 Double Unders
AMRAP 75 Overhead Squats (95/65)
Rest 1 Minute
For Time
40/30 Calorie Row
30 Dumbbell Deadlifts (50/35)
20 Kettlebell Swings (70/55)
10 Dumbbell Turkish Get-ups
20 Kettlebell Swings
40/30 Calorie Row