A. 500m Row
Then 3 rounds not for time
8 Ring Dips/Box Dips
8 Chest to Floor push ups
B. Back Squat
5 sets of 8 at 60% of 1 RM Back Squat
C. 3 Rounds for Time
12 Toes to Bar
20 Wall Ball 20/14
12 Toes to Bar
20 Cleans w/ the Wall Ball
A .2 Rounds
20 second Cal Bike
20 Burpees
10 Pullups (any variation)
B. Hang Power Clean
5 sets of 3 @ 80% of 1 RM Clean and Jerk
C. 50 Assault Bike Cal for time
D. Deficit Hand Stand Push-Up/Strict Hand Stand Push-Ups/Hand Stand Walk
Examples: Run 3 Miles // Row 2.5K // Swim 500m
4 Rounds
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
10 kettlebell swings
Front Squats
5 Sets of 5 @ 70% of 1RM Clean and Jerk
5 Rounds
30/25 Calorie Row
15 Squat Cleans 95/65
Warm Up
A. Every 4 Minutes x 3
200m run
10 Pull-ups
10 Empty Bar Deadlifts
Strength
B. Deadlift
3 Sets of 8 @ 65% of 1RM Deadlift
Metcon
C. AMRAP in 10 Min
10 Box Jumps 24/20
10 Thruster 96/65
10 Chest-to-bar Pull-Ups
3 rounds for time of:
15 power snatches 95/65
15 thrusters 95/65
1,000-m row
30 min time cap
5 rounds for time of:
1 rope climb, 15 ft.
35 strict push-ups (Rx= Chest to Floor)
