A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)
B. Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings
60 Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1 (rest 10 seconds between singles) Build over the course of the 10 sets, the last three sets should be extremely challenging.
B. Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C. Four sets, not for time, of:
Death March x 20 reps
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds