A. Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
B. Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
C. Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups
A. Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups 15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
B. Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
C. Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups
A. Five sets of:
Halting Snatch Deadlift + Hang Snatch + Snatch Rest as needed
B. Ten sets of:
Back Squat:
1.) – 5 reps @ 60% of 1-RM
2.) – 3 reps @ 75%
3.) – 1 rep @ 85%
4.) – 3 reps @ 80%
5.) – 3 reps @ 85%
6.) – 2 reps @ 90%
7.) – 7 reps @ 75%
8.) – 7 reps @ 75%
9.) – 7 reps @ 75%
10.) – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
C. Three rounds for time of:
9 Muscle-Ups
15 Strict Handstand Push-Ups
21 Toes-to-Bar
Run 800 meters