A. 0-3:40 minutes: Assault Bike 6 x 20″ ON : 20″ OFF B. 5-8:40 minutes: Rower 6 x 20″ ON : 20″ OFF C. 10-13:40 minutes: Shuttle Run 6 x 20″ ON : 20″ OFF D. 15-18:40 minutes: Assault Bike E. 20-23:40 minutes: Rower F. 25-28:40 minutes: Shuttle Run
A. SKILLS: HSPU B. AMRAP 20′: 8 HSPU 8 Walking Lunges (each leg) (20/15kg) 1 Rope Climb
A. EMOM 10′: Odd: 10 Chest to Bar Even: 12 Burpees B. For Time: 21/18/15/12/9/6/3 Double Unders (x2) V-Ups Kb Swing (32/24kg)
A. STRENGTH: Power Snatch + OHS 20′ to reach a Heavy Single (1+1) B. 4 Rounds for Time: 7 OHS (70/45kg) 21 Burpees Facing the Bar
A. STRENGTH: Deadlift 5-5-5-5-5-5 B. 21/15/9* Deadlift (100/75kg) Box Jumps * After each Round, 200m Run
A. STRENGTH: Bench Press 5-5-3-3-3-1-1-1 B. EMOM 12′: Even: Kb Row 12 reps Odd: Double Kb Push Press 5 reps
EMOM 40′: 1st- 5 Power Snatch TnG @50% 1RM 2nd- 5 Pull Ups 10 Push Ups 15 Squats 3rd- 5 Power Clean & Jerk 4th- 12-15 Row Cal
A. EMOM 10′: Even: 1 Seated Legless Rope Climb Odd: 30″ Handstand Hold B. For time: 100 Deficit HSPU* * Start every minute with 20 Double Unders
A. Every 30″ for 10 minutes: 10 Box Jumps B. For time: 20/16/12/8/4 Toes to Bar 10/8/6/4/2 Burpee Box Jump
A. STRENGTH: Thruster 20′ to reach a Heavy Double B. 3 Rounds For Time: 600m Run 21 Thrusters (40/30kg) 12 Chest to Bar
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