Immagini

3 Rounds for Time:

30 Deadlifts 62/44
15 Pull-ups
30/21 Calorie Row
15 Pull-ups

21-18-15-12-9-6-3

Sumo Deadlift High Pulls 44/34

Wall Balls 9/6

Box Jump 60/50

5 Rounds:
500 Meter Row
10 Sand Bag Turkish Get-Ups
16 Sand bag Reverse Lunges
24 AbMat Sit-ups

“Linda”

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1.5 bodyweight)

Bench Press (bodyweight)

Clean (3/4 bodyweight)

Every 15 minutes for 2 sets:

20 Burpees over the Erg

30 Pull-Ups

30 Calorie Row

100 Double-Unders

30 Calorie Row

30 Push-Ups

20 Burpees over the Erg

Goal: have both scores as close as possible.

Hang Power Clean
Heavy Set of 2

Then

“DT”
5 Rounds:
12 Deadlifts 70/48
9 Hang Power Cleans 70/48
6 Push Jerks 70/48

1 Pausing Front Squat + 1 Front Squat
Build to a Heavy Complex

Then
3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats 74/50
10 Burpees

4 Sets: In 3:00 Complete:

200m Run

9 Power Cleans 62/44

6 Thrusters 62/44

3 Shoulder to Overhead 62/44

Max Slam Ball in remaining time

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches 20/16

“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station
Wallballs 9/6
Sumo Deadlift High Pulls 34/24
Box Jumps 50cm
Push Press 34/24
Calorie Row
Rest