For total time:3 rounds of:10 strict handstand push-ups10 dumbbell hang power cleans50 double-undersRest 1 min., then:3 rounds of:10 kipping handstand push-ups10 dumbbell shoulder-to-overheads50 double-unders♀ 35-lb. dumbbells♂ 50-lb. dumbbellsTime cap: 10 min. Every 2:00 for 8:00:5 weighted ring dips *all are working sets working up to
For Time:Partner 1: 50cal/40cal bikePartner 2: 50cal/40cal bike50 Toes to bar, accumulated (one person works while the other does a bar hang)50 synchronized goblet squats (70/35) 3 Rounds not for time:10 GHD hip extensions20 weighted Russian twists
For Time:200m run20 Burpees*3:00 Rest400m run20 Burpees*3:00 rest800m run20 Burpees*3:00 rest400m run20 Burpees*3:00 rest200m run20 burpees -Stimulus-22-25 min Accessory50 Deadbugs1:00/1:00 Standing Calf Raise50 plank hold knee to elbows1:00/1:00 heel toe hamstring stretchÂ
For Time:25 Shoulder Press (95/65)50cal/40cal row25 Push Presses (115/75)50 Deadlifts (135/95)25 Push Jerks (135/95) -Stimulus-12-15 min 1x-2x:25/25 Single Leg seated leg curls50 band face pull (low band)25/25 Single leg Seated leg curls50 banded pull aparts50 banded bicep curls
Every 3:00 for 27:00 (9 sets):Set 1: 5 Back SquatsSet 2: 3 Back SquatsSet 3: 2 Back SquatsSet 4: 5 Back SquatsSet 5: 3 Back SquatsSet 6: 2 Back squatsSet 7: 5 Back SquatsSet 8: 3 Back SquatsSet 9: 2 Back Squats 3x:15 Weighted Sit
Every 3:00 for 15:00 (5 rounds):10 Dumbbell Bench Press10 Supine Ring rows EMOM for 6:00:5 Pull ups10 Push Ups15 air squatsafter the 6:00….run 400m *wearing a weight vest is optional.
For Time:75 Double Unders30 Power Snatches (95/65)25 V-Sit ups75 Double Unders20 Power Snatches (115/75)25 V-Sit ups75 Double Unders10 Power Snatches (135/95)25 V-Sit ups75 Double Unders -Stimulus-13-16 min 3 Rounds NFT:6/6 Single Leg Romanian deadlifts (barbell)12 pvc sotts press
EMOM for 21:00:Minute 1: 15/12 cal rowMinute 2: 15 Wall Ball Shots (20/14)(10’/9′)Minute 3: 15 Box Jump Overs (24″/20″) *Optional: Add 1 rep to each movement after each successful round
Every 2:00 for 14:00 (7 Sets):1 Power Clean + 1 Push Jerk + 1 Split Jerk 5 Rounds for Time:5 Clean and Jerks @ 75% of part 110 Bar Facing Burpees Stimulus12-15 min
4 Rounds for Time:3 Rope Climbs15 Box Jumps (24″/20″)21/18 Cal Bike -Stimulus-10-12 min
