100 Double Unders
75 Sit-Ups
50 Single Arm Dumbbell Thrusters
75 Sit Ups
100 Double Unders
12 Minute AMRAP
400-meter Sprint
15 Kettlebell Swings (24 kg/16 kg)
10 Burpees
5 Power Cleans (80 kg/50 kg)
50 Wall Balls
40 Box Jumps
30 Kettlebell Snatches
20 Kipping HSPU
10 Muscle Ups
1 UB set Every :90 x6 sets
6 Deadlifts
4 Hang Power Cleans
2 Shoulder-to-Overhead
(goal weight is 70-75% of your Clean and Jerk max)
Then using the same weight:
3 rounds for time
500m Row
6 Clean and Jerks
10 rounds for time
8 C2B
8 Pistols
Every 7:00 complete the following
(rest remainder of the window)
600/500m Row
50ft HSW
4 Rope Climbs
x4 rounds
40 Minute EMOM
Min 1: 50 Double Unders
Min 2: 10 Bar Facing Burpees
Min 3: 15/12 Calorie Row
Min 4: 3 Squat Snatch @70% of your 1RM
14 Minute AMRAP
Ascending Ladder
2, 4, 6, 8, 10, 12, and so on
DB Box Step Over (50lbs/35lbs) 2 DBs
Deficit Kipping HSPU
3 rounds for time
25 WBs
20 TTB
3 Minute AMRAP
12 Thrusters @95lbs/65lbs
48 Double Unders
Rest 2:00
3 Minute AMRAP
9 Thrusters @115lbs/75lbs
12 TTB
Rest 2:00
3 Minute AMRAP
6 Thrusters @135lbs/95lbs
4 BMU
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