[
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Dips
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
8 Ring Dips
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
A. In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep
B. Three rounds for time of:
12 Calories of Assault Bike
9 Hang Cleans (185/125 lbs)
6 Muscle-Ups
Rest 5 minutes, and then…
Three rounds for time of:
15 Calories of Assault Bike
2 Legless Rope Climbs
C. Rest until fully recovered, and then…
Three sets for max reps of:
Stiff Leg Deadlift @ 70% of 1-RM Deadlift
Rest as needed
D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Front Racked Barbell Step-Ups x 10 reps each leg
(box should be at height so that thigh is parallel to the ground with foot on the box)
Rest as needed
E. Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Hip Bridges x 10 reps
Rest as needed