3 Rounds (each) for time:50 Double Unders30 Wall Ball Shots (20/14) (10’/9′)10 power clean and jerks (165/115) *partner 1 does a full round, then partner 2 goes*Shoot for 3-4 min per round
7 rounds:200-m run60-m sandbag carry at the chest (100/150 lb)15 burpee box jump-overs (20/24 in) -stimulus-18-22 min
Every 2:00 for 7 sets for load: (14:00)3 power snatches *must be unbroken touch and go
EMOM 20:Min. 1 | 1:00 calorie rowMin. 2 | :30 ring dipsScore = total reps and calories. ACCSSORY 5 sets for load:10 alternating DB step-ups (20/24 in)10 alternating reverse lunges
For time: 1,600-m run 150 double-unders 50 burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees -Stimulus- 22-28 min
For time:50 GHD hip extensions20 kipping pull-ups25 GHD hip extensions20 kipping pull-ups50 single-leg squats20 kipping pull-ups25 single-leg squats20 kipping pull-ups
3 rounds for reps:2:00 rope climbs (15 ft)1:00 weighted sit-ups (15/25 lb)1:00 Echo bike– Rest 1:00 Accumulate:50 weighted dips– Use a dumbbell or medicine ball to add load to the dips.– Perform the dips on the rings or static straight bars.
5 rounds for time:12 hang power clean and jerks (75/115 lb)9 thrusters6 power snatches -Stimulus-8-14 min
Every 2:00 for 8:00 (3 sets)10 back rack lunges AMRAP 15:5-10-15-20, etc.Wall-ball shots (20/30 lb)(9/10 ft)– Run 200-m after every round.
AMRAP 9:10 Toes to Bar50-ft handstand walk -Stimulus-5-6 rounds 10-9-8-7-6-5-4-3-2-1Strict chin ups (supinated grip):10 L-sit hold between each set -OR-10-8-6-4-2Strict chin ups (supinated grip):10 L-sit hold between each set *This is not for time, this is a chance to work pulling strength as well as core
