1.) Every 2 min for 4 rounds 8 Pause Front Squats @ 50% 2.) 5 Rounds 5 Muscle Ups 10m HS Walk 15 Sumo Deadlift High Pull 95/65lb *3.) Every 2 min for 4 rounds 8 Power Cleans from Hang Blocks @ 50% *4.) 5-4-3-2-1-1-1 Weighted Pullups - Hold DB between feet
1.) Every 2 min for 4 rounds 8 Snatch (Touch 'n Go if you can) @ 50% 2.) 22-16-10 Kettlebell Swing 70/53lb Hand Release Pushups Alt. Lunges w/ DB at sides 50/35lb *3.) Every 1:30 for 4 rounds 8 Deadlift @ 50% *4.) For Time: 21-15-9 Assault Bike Cals Slam Ball 40/30lb
1.) 20 min AMRAP 20 Burpee Box Jumps 30/24" 20 Ground to Overhead 115/85lbs 20 GHD Situps 1 Rope Climb 2.) With a Partner Row 3000m -One partner rows while the other hangs from pullup bar -Switch spots as desired *3.) Lacrosse Ball Trap Smash *4.) Partner Quad Smash
1.) Every 2 min for 4 rounds 8 Clean & Jerk (Touch 'n Go if you can) @ 50% 2.) 50-40-30-20-10 Medball Situps 20/14lb Wallballs *3.) 5 rounds, rest 1:1 10 Jump Squats as high as you can 5 Muscle Ups *4.) Accumulate 5 min of planking, no side planks, no piking -Every time you come down, do 6 D-Ball Cleans 150/100lbs
1.) Every 2 min for 4 rounds 6 Clean & Jerk @ 60% 2.) 3 Rounds 10 Strict Ring Dips (MU to high rings if able) 20 Cal Row 10 Back Squats BW/70%BW *3.) 50-40-30-20-10 With Partner - one works, one rests GHD Situps Meters of HS Walking *4.) Every 2 Min for 5 Rounds 1 Legless rope climb 10 Abmat Wallball Bounce Passes 10/7 Assault Bike Cals
1.) With a Partner: Row 10,000m -One athlete starts on the rower, the other one is resting -Every 2 minutes, the resting athlete does 5 Ground to Overhead at 135/95lbs, then gets on the rower, and the other partner becomes the resting athlete. 2.) Partner Hamstring Smash 3.) Supernova Glute Smash
1.) Every 2 min for 4 rounds 6 Pause Front Squat @ 60% 2.) 4 Rounds 5 Bar Muscle Ups 10 Toes to Bar 15 Overhead Squat 95/65lbs *3.) Every 2 min for 4 rounds 6 Power Cleans from Hang Blocks @ 60% *4.) 5-4-3-2-1 Bench Press 225/155lb Rope Climb
