AMRAP in 20 minutes:
400m Run
15 GHD Sit-ups
12 Chest-to-Bar Pull-ups
12 minute AMRAP
100 Double Unders
25ft DB Famers Walking Lunge
15 DB Push Press
25ft DB Front Rack Walking Lunge
For Time:
50 Pull-ups
40 Front Squats
30 Handstand Push-ups
20 Burpee Box Jump Overs
10 Bar Muscle-ups
3 Rounds for Time:
500m Row
5 Squat Snatches
15 TTB
45 Double-Unders
For Time:
10-8-6-4-2 Clean and Jerks
20-16-12-8-4 Box Jumps
30-24-18-12-6 Wall Balls
Every 5:00 Complete 1 round for time
400m Run
12 Deadlifts
9 Overhead Squats
6 Muscle-ups
50-40-30-20-10
Double Under
Sit Ups
AMRAP 11 minutes:
5 Strict Handstand push-ups
7 Deadlifts
9 Box jumps
6 Rounds of:
20 Second L-sit Hold
30 Second Plank
40 Russian Twists
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Double unders
Wall balls