Archive

6 Plate Burpees 15/10 12 Box Jumps 24 Double Unders Run 400 m 4 Rounds For Time:

3 Muscle Ups or 6 Strict pull ups 6 Push Press 9 Wall Balls High target 6 Rounds for Time:

5 Deadlifts @ 65% of 1 RM 10 Push Ups 15 Air Squats Sprint 150 M AMRAP in 12 Min

Front Squats 3 Sets of 15 reps @ 40 % of 1 RM Then Max Distance in 3 Min on the rowing machine

Run 800 M 15 KB Swings 15 box Jumps 15 Push Ups AMRAP in 15 min

Back Squats 12 Sets of 2 @ 75% of 1 RM Then Same for Shoulder Press. Then MAx Wall Balls in 3 Min

Row 500M 30 Wall Balls 30 GHD Sit ups 30 Push Ups 30 Kb Swings Row 500 m For Time

3 Cleans @ 65% of 1 RM or if you don’t have a 1RM then the best you can manage for 3 reps 6 Burpees 9 Box Jumps 24/20″ AMRAP in 10 Min

8 Min to Establish a Max Push Jerk Then Run 400 M 10 Pull ups 10 Push ups 10 Wall Balls 4 Rounds For Time:

10 Plate Burpees 10/15 15 OH walking lunges same plate 20 Squats Holding the plate AMRAP in 12 Min