2 Rounds
Run 200m
20 KB Swings
20 V-ups
3 Rounds
Run 800m
15 Hang Power Clean 115lbs/75lbs
30 (15ea) DB Step-ups 50lbs/35lbs
2 Rounds
Row 20 Calories
50ft Lunge
20 Side Plank Rotations
Every 2:30
8 AMRAP
3,6,9…Thrusters 95lbs/65lbs
3,6,9…Bar Facing Burpees
2min Hamstring stretches
15 burpees
25 airsquats
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
2 Rounds
Run 200m
50ft Inch Worm
:30 Hollow Hold
20 AMRAP
Run 400m
50 Double Unders
15 Chest to Bar Pullups
2 Rounds
50ft Lunge
50ft Bear Crawl
20 KB Swings
10 AMRAP
20 Single Arm DB Hang Power Clean and Jerk 50lbs/35lbs
15 Burpees
500m row
25 push ups
25 airsquats
3 rounds:
12 pullups
15 push ups
9 box steps
2 Rounds
Row 20 Calories
:30 Hollow Hold
20 Side Plank Rotations
20 AMRAP
5 Pullups
10 Box Jumps 24″/20″
15 Air Squats
2 Rounds
Run 200m
50ft Crab Walk
20 Pushups
3 Rounds
Run 400m
15 Toes to Bar
15 HSPU
2 Rounds
Run 200m
20 KB SDHP
20 V-ups
Every 2:30
For time:
200m Single Arm Farmer’s Carry 53lbs/35lbs
30 Pullups
30 Burpees
200m Single Arm Farmer’s Carry 53lbs/35lbs
30 Pull-ups
30 Burpees
200m Single Arm Farmer’s Carry 53lbs/35lbs
RX+ = Chest to Bar Pullups