4 Rounds:
10 Light Snatch Grip Push Press
10 Barbell Row
10 Sit Ups
Then
Row 500m
take from floor or rack
For Time:
30-20-10
Shoulder to Overhead 115/75lbs
Ab Mat Sit Ups
Russian KB Swing(eye level) 70/53
(RX+)For Time:
30-20-10
Shoulder to Overhead 135/93lbs
GHD Sit Ups
Calorie Row
30 Bent Over Reverese Flyes (light)
then
2 rounds:
15 Jump Squats
15 Split Jumps
15 Ring Rows
then
3 rounds w/empty barbell:
5 RDLs
5 muscle cleans
5 front squats
can be touch and go or reset each rep. Power is acceptable. Lift pretty.
5 Rounds For Time:
15 Pull-ups
15 Deadlifts 245/163lbs
60 Double Unders
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
For Time:
50 Calories on Rower
40 Handstand Push Ups
30 Thrusters 95/63lbs
20 Bar Muscle Ups
(RX+)For Time:
50 Calories on AAB
40 Handstand Push Ups
30 Thrusters 95/63lbs
20 Ring Muscle Ups
15 minute cap, reps not completed will be added as seconds.
scales: hrpu for hspu, reverse med ball burpee for muscle up
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
10-1
kb swings 70/53
100m sprint between sets
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
3 rounds:
20 Toes to Bar
25 Box Jumps 24/20″
30 Wallballs 20/14lbs
