2 Rounds
10 Turkish Getups
:30 Flutter Kicks
15 Burpees
20 AMRAP
10 Push Press 95lbs/65lbs
100ft Walking Lunge
15 Toes to Bar
100ft Walking Lunge
21-15-9
DB thruster
Burpee over DBs
*50 jump rope after each set
1000m row
25 airsquats
Hamstring stretches
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/33#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 Double-Unders
Scale Plenty 20
2 Rounds
20 Calorie Row
10 Single Leg KB RDL
:30 Hollow Hold
10 AMRAP
50 Double Unders
25 KB SDHP 53lbs/35lbs
2 Rounds
50 Mountain Climbers
10 Turkish Getups
20 V-ups
20 AMRAP
10 Pull-ups
20 KB Swings 53lbs/35lbs
30 Wall Ball 20lbs/14lbs
RX+= 3 Ring MU
100 mountain climbers
10 burpees
3 rounds:
20 push-ups
3 modified rope climbs
500m row
10-9-8-7-6-5-4-3-2-1
Sit-ups
KB swings
Rowing meters (100-90-80-70-60-50-40-30-20-10)
2 Rounds
50ft Crab Walk
:30 Hollow Hold w/ Flutter Kicks
10 Side Plank Rotations
8 AMRAP
3,6,9,12…HR Push-ups
3,6,9,12…Box Jump Overs 24″/20″
500m row
25 airsquats
15 push-ups
21-15-9
Thrusters, 95# / 65#
Pull-ups
7 Rounds
3 AMRAP
1 Wall Climb
3 Power Snatch 115lbs/75lbs
5 OHS 115lbs/75lbs
Rest 90 seconds