For total reps
4 Tabatta Rounds Of
Power Snatches 95/65
Rest 1 minute
4 Tabatta Rounds of Alternating Pistols
Rest 1 minute
4 Tabatta Rounds of
Overhead Squats 95/65
Rest 1 minute
4 Tabatta Rounds of
V-ups from hollow body
(12m total work)
For time:
40 Wall Balls 20/14
40 KB Swings 53/35
40 Box Jumps 24/20
40 K2E
40 Goblet Squats 53/35
3 RFT
10 Push Press 135/95
10 Burpees over the bar
10 Power Cleans
Rest 2 minutes
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
In teams of 3 complete
100 Thrusters 75/55
1st Partner does Thrusters
2nd Partner Rows 500m
3rd Partner Rests
-Partner 1 and 3 perform 5 burpees EMOM. Partner 2 keeps rowing.
-Switch each time 500m row is completed.
10 minute AMRAP:
7 HSPU
7 Wall Balls 20/14
7 T2B
For time:
Run 600m
20 Burpees over the bar
20 Power Cleans 135/95
20 Burpees over the bar
Run 600m
12 minute AMRAP:
2 Rope Climbs
10 Power Snatches 95/65
12 minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats