For Time Level 1 2 Rounds For Time 15 Deadlifts 115/75# 50 Single Unders 15 Russian Swings 53/35# 50 Jump Rope Crossovers 15 Power Cleans 115/75# 50 Seconds Double Under Practice Level 2 2 Rounds For Time 15 Deadlifts...
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Establish a 3-Rep Max Back Squat “Karen” For Time 150 Wall Ball Shots 20/14#
5 Tough Sets Bench Press x 3 5 Rounds For Time 20/16 Calorie Row 15 Pushups Level 1 – Modification ok Level 2 – 8 Ring Pushups Level 3 – 15 Ring Pushups
Level 1 8 Minutes AMRAP 8 Deadlifts 185/125# 8 Ring Rows Rest 4 Minutes 8 Minutes AMRAP 8 Power Snatches 95/65# 8 Jumping Pull-ups Level 2 8 Minutes AMRAP 8 Deadlifts 205/135# 1 Rope Climb Rest 4 Minutes 8...
Front Squat 6-4-2-6-4-2 Reps Build To a Heavy 6-4-2, Then Try to Increase For The Second Set of 6-4-2 10 Rounds For Time 9 Thrusters 95/65# 35 Double Unders
Weighted Dip 5-5-5-3-3-3 Reps 4 Rounds For Time Level 1 Run 400 Meters 7 Strict Pull-ups 7 Pushups Level 2 Run 400 Meters 3 Ring Muscle-ups Level 3 – 7 Ring Muscle-ups
4 Rounds 60 Seconds Max Box Jumps 90 Seconds Max DB Snatches 120 Seconds Max Calorie Row or Bike 15 Seconds Rest Between Movements Level 1 – 24/20”, 50/35# Level 2 – 24/20”, 70/50# Level 3 – 30/24”, Choose...
Build To a Max Of The Following: Push Jerk + Split Jerk 5-10-15-20-15-10-5 Reps For Time Toes To Bar DB Push Press Level 1 – Tucks, 30/20# Level 2 – 45/30# Level 3 – Choose a Challenging Load
12 Minutes E90 (4 Sets of Each) 1st Interval – Touchdown Squat x 10/Side 2nd interval – Jump Rope Practice (Doubles/Triples/Crossovers/Double Crossovers..) 3 Bouts, Each 3 Minutes AMRAP Level 1 16 Burpee Pull-ups (Bar Within Standing Reach) AMRAP Hang...