2 Rounds
50ft Inch Worm
15 KB SDHP
:30 Wall Sit
4 Rounds
9 OHS 115lbs/75lbs
12 Pullups
15 KB SDHP 53lbs/35lbs
RX+= 12 Chest to Bar Pullups
2 Rounds
50ft Crab Walk
:30 Side Plank
15 V-ups
5 Rounds
15 Burpees
20 V-ups
25 KB Swings 53lbs/35lbs
RX+= 70lbs/53lbs
1000m row
Prisoner Burpees
For time:
20 burpees
10m sprint
19 burpees
10m sprint
18 burpees
10m sprint
Continue by subtracting 1 burpee from the total and sprinting 10m until you have completed 1 burpee and accompanying sprint.
1000m row
Prisoner Burpees
For time:
20 burpees
10m sprint
19 burpees
10m sprint
18 burpees
10m sprint
Continue by subtracting 1 burpee from the total and sprinting 10m until you have completed 1 burpee and accompanying sprint.
Quiet feet, don’t “crash” your landing
3 rounds
10 burpee box jumps
15 wallballs
100 ft walking lunge
2 Rounds
50 Mountain Climbers
:30 Hollow Hold
15 KB Swings
30 EMOM
1- 2 Rope Climbs
2 – 16/14 Calorie Row
3 – 15 Push-ups
RX+ = 2 Legless & 5 Strict HSPU
10 Turkish getups
25 push-ups
15 KB swings
(20 Rounds for reps)
20 EMOM
Even: 6 Pullups
10 KB Swings 53lbs/35lbs
Odd: 60 Double Unders or 140 singles
2 Rounds
Row 20 Calories
20 Band Pull Aparts
20 V-ups
21-15-9
Thruster 95lbs/65lbs
Box Jump Overs 24″/20″
2 min row
Or JUMP ROPE 2 min
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
10 AMRAP
3 rope climbs (from floor)
20 KB SDHP
100 meter row