A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run
A. Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B. In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run
A. Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double-Unders x 30-40 reps
B. Three rounds for time of:
10 Deadlifts (315/215 lbs)
20 Pull-Ups
Rest until the running clock hits 10:00, and then…
For time:
60 Calories of Assault Bike
40 GHD Sit-Ups
20 Thrusters (155/105 lbs)
Rest until the running clock hits 20:00, and then…
For time:
Run 1-Mile
200 Double-Unders*
*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs (24″/20″).