A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)
6 Toes to Bar
A. Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean (high hang, mid-thigh, and then from the floor)
B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
*Every time the barbell hits the floor, perform 5 Push-Ups (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled)
Minute 2 – Handstand Hold x 30-45 seconds (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
B. Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%
C. For time:
30 Calories of Assault Bike
3 Legless Rope Climbs
21 Front Squats (135/95 lbs)
20 Calories of Assault Bike
2 Legless Rope Climbs
15 Front Squats (135/95 lbs)
10 Calories of Assault Bike
1 Legless Rope Climb
9 Front Squats (135/95 lbs)
D. One set of:
300 Meter Sandbag Carry (80-120 lbs) (no stopping)