A. Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds
B. Two sets for times of:
15 Burpees
400 Meter Run
Rest 2 minutes
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B. Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)
A. For time:
20 Muscle-Ups
B. Complete rounds of 27, 21, 15 and 9 reps for time of:
Calories of Rowing
Wall Ball Shot (30/20 lbs)
Rest until the running clock reaches 15:00, and then…
For time:
21 Dumbbell Snatches (75/55 lbs)
100 Double Unders
15 Dumbbell Snatches (75/55 lbs)
80 Double Unders
9 Dumbbell Snatches (75/55 lbs)
60 Double Unders
Rest until the running clock reaches 30:00, and then…
Three rounds for time of:
20 Toes to Bar
20 Deadlifts (225/155 lbs)
C. Every minute, on the minute, for 12 minutes:
Odd Minutes – L-Seated Dumbbell Press x 8-10 reps
Even Minutes – 45 Second Dumbbell Hold
(hold the DB in a claw grip by the head of the DB by your side)