For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30/15 Pull-ups
200m run
30 Double Unders
30/15 pull-ups
200m run
30 double unders
200m run
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
B. For perfect positioning:
10 Wall Walk + Handstand Walk
C. Four rounds for time:
30 Calories of Rowing
20 Burpees Over the Erg
10 Bar Muscle-Ups
D. For efficiency:
100 Hand Plank Shoulder Taps
75 Tuck Rocks
50 V-Ups